Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Great Northern Beans	Recommended Dietary Allowance
Energy	40% 1155kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	95% 124g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	6.2% 4.5g	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	NA	g per day for Men 19-50 years
Fiber	58% 22g	105% 40g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	68.2% 0.89mg	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	118% 470μg	239% 957μg	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	11.7% 10.5mg	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	345% 51.8mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Great Northern Beans	Recommended Dietary Allowance
Calcium	14% 139mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	185% 1.66mg	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	94% 7.54mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	123% 2.82mg	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	327% 2292mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	81% 2752mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.57% 21.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Great Northern Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.6 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 118.6 times more Vitamin E than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 6.2 times more Vitamin B1, 2 times more Vitamin B9, 3.8 times more Vitamin C and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Great Northern Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Great Northern Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Copper, 1.5 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Selenium and 2.3 times more Zinc than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 2.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 43.7 times more Fat, 14.7 times more Saturated Fat, 124.6 times more Omega 6 and 1.2 times more Sugars than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 3.1 times more Omega 3, 2.6 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Great Northern Beans have similar amounts of Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.