Comparing Nutrients in 7 ounces Canned Navy Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.73% 224kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	44% 14g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	8.5% 6.17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	26.6% 10g	55.4% 21g	38g per day for Men 19-50 years
Protein	26.7% 15g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.33% 93mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	398% 3.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46% 3.67mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	179% 4.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	44.5% 667mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.78% 140g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Navy Beans versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Navy Beans vs Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 5.1 times more Vitamin B2, 8.5 times more Vitamin B3, 40.3 times more Vitamin B5, 7.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 46.6 times more Vitamin E than Canned Navy Beans.
• Both Canned Navy Beans and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per seven ounces.
• Both Canned Navy Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Navy Beans vs Oil Roasted Sunflower Seeds:

• 7 ounces of Canned Navy Beans have 112 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 8.7 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 5.5 times more Manganese, 8.5 times more Phosphorus, 1.7 times more Potassium, 13.5 times more Selenium and 6.8 times more Zinc than Canned Navy Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.2 times more Energy, 119.3 times more Fat, 63.1 times more Saturated Fat, 338.7 times more Omega 6, 11.1 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Canned Navy Beans.
• Both Canned Navy Beans and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Canned Navy Beans provide inadequate amounts of Omega 6