Comparing Nutrients in 7 ounces Yellow Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yellow Beans	25%	7%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yellow Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.6% 685kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	4.16% 1.33g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	93% 120g	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	131% 50g	45% 17g	38g per day for Men 19-50 years
Protein	78% 43.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Yellow 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	114% 1.37mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	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	193% 772μg	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	0% 0mg	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

	Yellow Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 329mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	174% 14mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	138% 968mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Yellow Beans have 1.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Raw Yellow Beans.
• Both Raw Yellow Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Yellow 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 Yellow Beans vs Sunflower Seeds:

• Raw Yellow Beans have 2.1 times more Calcium, 1.3 times more Iron and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 4.1 times more Selenium and 1.8 times more Zinc than Raw Yellow Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Yellow Beans have 8.5 times more Omega 3, 3 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 19.8 times more Fat, 6.6 times more Saturated Fat and 37.8 times more Omega 6 than Raw Yellow Beans.
• Both Raw Yellow Beans and Dried Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Raw Yellow Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.