Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
White Beans	27%	2%	71%

Macro Nutrients

	Roasted Sunflower Seeds	White Beans	Recommended Dietary Allowance
Energy	40% 1155kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	2.3% 0.39g	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	92% 120g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	5.78% 4.2g	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	NA	g per day for Men 19-50 years
Fiber	58% 22g	79.4% 30g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	White 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	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	48.5% 0.63mg	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	192% 770μg	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	0% 0mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	White Beans	Recommended Dietary Allowance
Calcium	14% 139mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	217% 1.95mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.61% 22.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B2, 14.7 times more Vitamin B3, 9.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 124.3 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B9 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw White 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 White Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Copper, 3.8 times more Phosphorus, 6.2 times more Selenium and 1.4 times more Zinc than Raw White Beans.
• While Raw White Beans contain 3.4 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 2.1 times more Potassium and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw White Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 58.6 times more Fat, 23.8 times more Saturated Fat, 165.6 times more Omega 6 and 1.3 times more Sugars than Raw White Beans.
• While Raw White Beans contain 2.4 times more Omega 3, 2.5 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw White Beans have similar amounts of Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.