Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Small White Beans	25%	3%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Small White Beans	Recommended Dietary Allowance
Energy	40.5% 1175kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	28.7% 0.46g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	95% 124g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	130% 49.4g	38g per day for Men 19-50 years
Protein	71% 40g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Small 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	53% 0.64mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	67% 0.87mg	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	116% 464μg	192% 766μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Small White Beans	Recommended Dietary Allowance
Calcium	17.3% 173mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	140% 1.26mg	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	106% 8.5mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	110% 2.54mg	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	323% 2260mg	126% 883mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	90% 3060mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.63% 23.2g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 9.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
• While Raw Small White Beans contain 2.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Small White Beans:

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Copper, 1.6 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Selenium and 1.9 times more Zinc than Raw Small White Beans.
• While Raw Small White Beans contain 2 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium and 3.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 43.5 times more Fat, 23.3 times more Saturated Fat and 123.9 times more Omega 6 than Raw Small White Beans.
• While Raw Small White Beans contain 2.9 times more Omega 3, 2.7 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Small White Beans have similar amounts of Protein per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Small White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.