Comparing Nutrients in 100 grams Cranberry Beans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cranberry Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	11.6% 335kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	65% 24.7g	15% 5.7g	38g per day for Men 19-50 years
Protein	41% 23g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.3% 0.75mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	42.3% 0.55mg	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	151% 604μg	59.3% 237μg	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	3% 2.7mg	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	NA	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	12.7% 127mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	88.2% 0.79mg	177% 1.6mg	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	62.5% 5mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	90% 2.07mg	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	53% 372mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	39% 1332mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Beans VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Cranberry Beans versus 100 g of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cranberry Beans vs Sunflower Seed Butter:

• 100 grams of Cranberry Beans have 14.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.5 times more Vitamin B9 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• 100 grams of Cranberry Beans have insufficient amounts of Vitamin C
• Both Raw Cranberry Beans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cranberry Beans vs Sunflower Seed Butter:

• 100 grams of Cranberry Beans have 2 times more Calcium, 1.2 times more Iron and 2.3 times more Potassium than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 2 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 8.2 times more Selenium and 1.3 times more Zinc than Raw Cranberry Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cranberry Beans have 4.8 times more Omega 3, 2.6 times more Carbohydrate, 4.3 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.8 times more Energy, 44.9 times more Fat, 14.8 times more Saturated Fat and 33.9 times more Omega 6 than Raw Cranberry Beans.
• 100 grams of Cranberry Beans provide inadequate amounts of Omega 6