Comparing Nutrients in 7 ounces Navy Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 669kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	7.17% 5.2g	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	0% 0g	NA	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	% 4.96g	g per day for Men 19-50 years
Fiber	80% 30.4g	45% 17g	38g per day for Men 19-50 years
Protein	79% 44.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	205% 2.67mg	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	181% 722μg	113% 450μg	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	NA	3.1% 2.78mg	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	0.26% 0.04mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 292mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	397% 3.57mg	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	136% 11mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	168% 3.87mg	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	115% 808mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 1.6 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1758.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Navy Beans have 1.9 times more Calcium and 1.8 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.9 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 4.8 times more Selenium and 1.4 times more Zinc than Raw Navy Beans.
• Both Raw Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navy Beans have 9 times more Omega 3, 3 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 34.3 times more Fat, 26.2 times more Saturated Fat and 68.8 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Raw Navy Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.