Comparing Nutrients in 7 ounces Sprouted Pinto Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sprouted Pinto Beans	28%	11%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sprouted Pinto Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.24% 123kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Pinto 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	38% 0.46mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.52mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	58.5% 234μg	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	48% 43mg	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	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Pinto Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	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	49% 3.9mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	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	26.6% 187mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	20.2% 304mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.36% 161g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Sprouted Pinto Beans have 15.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 7.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Sprouted Pinto Beans.
• Both Raw Sprouted Pinto 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 Sprouted Pinto Beans vs Sunflower Seeds:

• Raw Sprouted Pinto Beans have 17 times more Sodium and 17.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 5.6 times more Copper, 2.7 times more Iron, 6.1 times more Magnesium, 5.3 times more Manganese, 7 times more Phosphorus, 2.1 times more Potassium, 88.3 times more Selenium and 10 times more Zinc than Raw Sprouted Pinto Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Sprouted Pinto Beans have 5.6 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.4 times more Energy, 57.2 times more Fat, 40.9 times more Saturated Fat, 122 times more Omega 6, 1.7 times more Carbohydrate and 4 times more Protein than Raw Sprouted Pinto Beans.
• Both Raw Sprouted Pinto Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.