Comparing Nutrients in 7 ounces Sunflower Seeds VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Sunflower Seeds	Boiled Navy Beans	Recommended Dietary Allowance
Energy	40% 1159kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1% 0.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0.73g	g per day for Men 19-50 years
Fiber	45% 17g	55% 21g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Navy Beans	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	21% 0.27mg	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	69.5% 278μg	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% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	45.5% 1.05mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.42% 127g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 6.2 times more Vitamin B1, 5.4 times more Vitamin B2, 12.8 times more Vitamin B3, 4.2 times more Vitamin B5, 9.7 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 3517 times more Vitamin E than Boiled Navy Beans.
• Both Dried Sunflower Seed Kernels as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 8.6 times more Copper, 2.2 times more Iron, 6.1 times more Magnesium, 3.7 times more Manganese, 4.6 times more Phosphorus, 1.7 times more Potassium, 18.3 times more Selenium and 4.9 times more Zinc than Boiled Navy Beans.
• While Boiled Navy Beans contain 13.5 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Navy Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 4.2 times more Energy, 83 times more Fat, 45.5 times more Saturated Fat, 169.5 times more Omega 6, 7.1 times more Sugars and 2.5 times more Protein than Boiled Navy Beans.
• While Boiled Navy Beans contain 3 times more Omega 3 and 1.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Navy Beans have similar amounts of Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled Navy Beans have insufficient amounts of Glucose and Sucrose in 7 oz.