Comparing Nutrients in 100 grams Black Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Black Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.8% 341kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.42g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	40.8% 15.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	103% 1.35mg	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	111% 444μg	56.8% 227μg	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	0% 0mg	1.56% 1.4mg	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	1.4% 0.21mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	200% 1.8mg	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	62.8% 5mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	84.8% 1.95mg	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	50.3% 352mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Black Beans vs Sunflower Seeds:

• Raw Black Beans have 2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw Black Beans.
• Both Raw Black Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Black Beans vs Sunflower Seeds:

• Raw Black Beans have 1.6 times more Calcium and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 16.6 times more Selenium and 1.4 times more Zinc than Raw Black Beans.
• Both Raw Black Beans and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Black Beans have 4.6 times more Omega 3, 3.1 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 36.2 times more Fat, 12.2 times more Saturated Fat and 69.4 times more Omega 6 than Raw Black Beans.
• Both Raw Black Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 100 g.
• Both Raw Black Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.