Comparing Nutrients in 100 grams Great Northern Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 339kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	193% 32.8g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.1% 2.26g	3.77% 2.73g	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	NA	g per day for Men 19-50 years
Fiber	53% 20g	29.2% 11g	38g per day for Men 19-50 years
Protein	39% 22g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	62% 0.8mg	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	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	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	203% 1.83mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	92% 2.1mg	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	165% 1155mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans have 6.2 times more Vitamin B1, 2 times more Vitamin B9, 3.8 times more Vitamin C and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 118.6 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Raw Great Northern Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Great Northern Beans vs Roasted Sunflower Seeds:

• Raw Great Northern Beans have 2.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.5 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Selenium and 2.3 times more Zinc than Raw Great Northern Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Great Northern Beans have 3.1 times more Omega 3, 2.6 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 43.7 times more Fat, 14.7 times more Saturated Fat and 124.6 times more Omega 6 than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 100 g.
• Both Raw Great Northern Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.