Comparing Nutrients in 7 ounces Dry Roasted Sunflower Seed Kernels From Shell with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	37.4% 1084kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	91% 119g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	NA	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	47% 18g	130% 49.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	California Red Kidney 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	795% 11923mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs California Red Kidney Beans:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 3.4 times more Vitamin B3, 9 times more Vitamin B5 and 2 times more Vitamin B6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5 times more Vitamin B1, 1.7 times more Vitamin B9 and 3.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs California Red Kidney Beans:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.7 times more Copper, 2.1 times more Manganese, 2.9 times more Phosphorus, 24.8 times more Selenium, 546.2 times more Sodium and 2.1 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.8 times more Calcium, 2.5 times more Iron and 1.8 times more Potassium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and California Red Kidney Beans contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.7 times more Energy, 199.2 times more Fat, 145 times more Saturated Fat and 607.1 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.9 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and California Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6