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Comparing Nutrients in 7 ounces Navy BeansVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Navy Beans
26%
4%
70%
Roasted Sunflower Seeds
12%
72%
16%
7 oz ▼

Macro Nutrients

23%669kcal
Energy
40%1155kcal
669 kcalvs1155 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
3.07%2.98g
Fat
102%99g
2.98 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.05%0.34g
Saturated Fat
32.4%10.4g
0.34 gvs10.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
66.7%1.07g
Omega 3
8.56%0.14g
1.07 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.9%0.66g
Omega 6
383%65g
0.66 gvs65 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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93%121g
Carbohydrate
36.7%47.8g
121 gvs47.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
10.6%7.7g
Sugars
7.47%5.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.7 gvs5.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.42g
Glucose
NA
0.42 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%6.6g
Sucrose
NA
6.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
80%30.4g
Fiber
58%22g
30.4 gvs22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
79%44.3g
Protein
68.5%38.4g
44.3 gvs38.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
128%1.54mg
Vitamin B1
17.5%0.21mg
Thiamine
1.54 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
25%0.33mg
Vitamin B2
37.6%0.49mg
Riboflavin
0.33 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
27%4.34mg
Vitamin B3
87.3%14mg
Niacin, nicotinic acid, niacinamide
4.34 mgvs14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
29.5%1.48mg
Vitamin B5
279%14mg
Pantothenic acid
1.48 mgvs14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
65.3%0.85mg
Vitamin B6
123%1.6mg
Pyridoxine
0.85 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
181%722μg
Vitamin B9
118%470μg
Folates and Folic Acid
722 μgvs470 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
3.1%2.78mg
Ascorbic acid
NA mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.26%0.04mg
Vitamin E
345%51.8mg
Tocopherols and Tocotrienols
0.04 mgvs51.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
4.13%4.96μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
4.96 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

29%292mg
Calcium
14%139mg
292 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
184%1.66mg
Copper
404%3.63mg
1.66 mgvs3.63 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
136%11mg
Iron
94%7.54mg
11 mgvs7.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
82.7%347mg
Magnesium
61%256mg
347 mgvs256 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
122%2.8mg
Manganese
182%4.2mg
2.8 mgvs4.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
115%808mg
Phosphorus
327%2292mg
808 mgvs2292 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
69%2352mg
Potassium
49.6%1687mg
2352 mgvs1687 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
39.7%22μg
Selenium
286%157μg
22 μgvs157 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.66%9.92mg
Sodium
0.4%5.95mg
9.92 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
66%7.24mg
Zinc
95%10.5mg
7.24 mgvs10.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.65%24g
Water
0.064%2.4g
24 gvs2.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Navy Beans vs Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Navy Beans vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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