Comparing Nutrients in 100 grams Navy Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Navy Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 337kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	18.5% 24g	130g per day for Men 19-50 years
Sugars	5.35% 3.88g	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	0% 0g	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	% 0.21g	NA	g per day for Men 19-50 years
Sucrose	% 3.33g	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	40% 22.3g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Navy 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	64.6% 0.78mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	91% 364μg	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	NA	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	0.13% 0.02mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	68.6% 5.5mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	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	58% 407mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 7.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 9.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1305 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 100 g.
• Both Raw Navy 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 Navy Beans vs Roasted Sunflower Seeds:

• Raw Navy Beans have 2.1 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium and 1.4 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, 2.8 times more Phosphorus, 7.2 times more Selenium and 1.4 times more Zinc than Raw Navy Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Navy Beans have 7.8 times more Omega 3, 2.5 times more Carbohydrate, 1.4 times more Sugars and 1.4 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, 33.2 times more Fat, 30.7 times more Saturated Fat and 97.9 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 100 g.
• Both Raw Navy Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.