Comparing Nutrients in 100 grams Navy Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 337kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.35% 3.88g	4.3% 3.1g	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	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	% 0.21g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 3.33g	% 2.37g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	40% 22.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	68.6% 5.5mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 2.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 9.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1816.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 100 g.
• Both Raw Navy Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navy Beans vs Oil Roasted Sunflower Seeds:

• Raw Navy Beans have 1.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 2.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 1.5 times more Manganese, 2.8 times more Phosphorus, 7.1 times more Selenium and 1.4 times more Zinc than Raw Navy Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Navy Beans have 6.6 times more Omega 3, 2.7 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 34.2 times more Fat, 41.6 times more Saturated Fat and 102.1 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Raw Navy Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.