Comparing Nutrients in 100 grams Great Northern Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Great Northern Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 339kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	3.1% 2.26g	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	53% 20g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	39% 22g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Great Northern 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	54.4% 0.65mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	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	22% 1.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	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	121% 482μg	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	5.9% 5.3mg	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	1.47% 0.22mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	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	68.4% 5.47mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	64% 447mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans have 2.1 times more Vitamin B9, 3.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B6 and 159.9 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Raw Great Northern 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 Great Northern Beans vs Sunflower Seeds:

• Raw Great Northern Beans have 2.2 times more Calcium and 2.2 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium and 2.2 times more Zinc than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Great Northern Beans have 3.6 times more Omega 3, 3.1 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 45.1 times more Fat, 12.5 times more Saturated Fat and 87.6 times more Omega 6 than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 100 g.
• Both Raw Great Northern Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.