Comparing Nutrients in 7 ounces Sunflower Seeds VS Boiled All Types Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled All Types Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Sunflower Seeds	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Energy	40% 1159kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	0.88% 0.64g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	18.3% 0.24mg	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	113% 450μg	64.5% 258μg	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	3.1% 2.78mg	2.65% 2.4mg	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	465% 69.8mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	53.4% 0.48mg	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	130% 10.4mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	41% 0.95mg	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	187% 1310mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Boiled All Types Kidney Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Boiled All Types Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Boiled All Types Kidney Beans with Salt:

• 7 ounces of Sunflower Seeds have 9.3 times more Vitamin B1, 6.1 times more Vitamin B2, 14.4 times more Vitamin B3, 5.1 times more Vitamin B5, 11.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 40.4 times more Vitamin E than Boiled All Types Kidney Beans with Salt.
• While 7 oz of Boiled All Types Kidney Beans with Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• 7 ounces of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Dried Sunflower Seed Kernels as well as Boiled All Types Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Boiled All Types Kidney Beans with Salt:

• 7 ounces of Sunflower Seeds have 2.8 times more Calcium, 7.4 times more Copper, 1.8 times more Iron, 7.2 times more Magnesium, 4.1 times more Manganese, 4.6 times more Phosphorus, 1.6 times more Potassium, 44.2 times more Selenium and 4.7 times more Zinc than Boiled All Types Kidney Beans with Salt.
• While 7 oz of Boiled All Types Kidney Beans with Salt contain 26.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 4.6 times more Energy, 102.9 times more Fat, 61.9 times more Saturated Fat, 215.4 times more Omega 6, 8.2 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans with Salt.
• While 7 oz of Boiled All Types Kidney Beans with Salt contain 2.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled All Types Kidney Beans with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled All Types Kidney Beans with Salt provide inadequate amounts of Omega 6