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

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pink Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 343kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	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	NA	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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	37.4% 21g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pink 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	64.3% 0.77mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	116% 463μg	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	0% 0mg	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	1.4% 0.21mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	84.6% 6.77mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	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	59.3% 415mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	43% 1464mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 2.4 times more Vitamin B1, 2 times more Vitamin B9 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 173 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink 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 Pink Beans vs Oil Roasted Sunflower Seeds:

• Raw Pink Beans have 1.5 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium and 3 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, 2.7 times more Phosphorus, 6 times more Selenium and 2 times more Zinc than Raw Pink Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Pink Beans have 2.7 times more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 45.4 times more Fat, 24.2 times more Saturated Fat, 129.1 times more Omega 6 and 1.5 times more Sugars than Raw Pink Beans.
• Both Raw Pink Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 100 g.
• Both Raw Pink Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.