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Comparing Nutrients in 100 grams Canned Navy BeansVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Navy Beans
26%
3%
71%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

3.9%113kcal
Energy
20%584kcal
113 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.44%0.43g
Fat
53%51.5g
0.43 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.35%0.11g
Saturated Fat
14%4.46g
0.11 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
5.3%0.085g
Omega 3
3.75%0.06g
0.085 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.59%0.1g
Omega 6
136%23g
0.1 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
15.7%20.5g
Carbohydrate
15.4%20g
20.5 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.39%0.28g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.28 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
13.4%5.1g
Fiber
22.6%8.6g
5.1 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
13.4%7.53g
Protein
37%20.8g
7.53 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
11.8%0.14mg
Vitamin B1
123%1.48mg
Thiamine
0.14 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.23%0.055mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.055 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3.04%0.49mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.44%0.17mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.17 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.92%0.1mg
Vitamin B6
103%1.35mg
Pyridoxine
0.1 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
15.5%62μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
62 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0.78%0.7mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.7 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
5.2%0.78mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.78 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.4%2.9μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.9 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
7.8%78mg
47 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
23%0.21mg
Copper
200%1.8mg
0.21 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
23%1.85mg
Iron
65.6%5.25mg
1.85 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
11%47mg
Magnesium
77.4%325mg
47 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
16.3%0.38mg
Manganese
84.8%1.95mg
0.38 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
19%134mg
Phosphorus
94%660mg
134 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
8.47%288mg
Potassium
19%645mg
288 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
10.5%5.8μg
Selenium
96%53μg
5.8 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
22.4%336mg
Sodium
0.6%9mg
336 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
7%0.77mg
Zinc
45.5%5mg
0.77 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.9%70.5g
Water
0.13%4.73g
70.5 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Canned Navy Beans vs Sunflower Seeds:
Comparing minerals per 100 grams for Canned Navy Beans vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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