Comparing Nutrients in 100 grams Small White Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Small White Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 336kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	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	48% 62.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	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	65.5% 25g	28% 10.6g	38g per day for Men 19-50 years
Protein	37.7% 21g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Small White 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	62% 0.74mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	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	97% 386μg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	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	97% 7.73mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	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	63.6% 445mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	23.3% 13μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Raw Small White Beans have 2.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 9.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
• Both Raw Small White 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 Small White Beans vs Oil Roasted Sunflower Seeds:

• Raw Small White Beans have 2 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium and 3.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Copper, 1.6 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Selenium and 1.9 times more Zinc than Raw Small White Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Small White Beans have 2.9 times more Omega 3, 2.7 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 43.5 times more Fat, 23.3 times more Saturated Fat and 123.9 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Raw Small White Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.