Comparing Nutrients in 100 grams Small White Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Small White Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 336kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.5% 25g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	37.7% 21g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	204% 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	97% 7.73mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	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	63.6% 445mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	23.3% 13μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.027% 1g	3700g per day for Men 19-50 years

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

• Raw Small White Beans have 2.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 9.7 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 Toasted 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 Small White Beans vs Toasted Sunflower Seeds:

• Raw Small White Beans have 3 times more Calcium, 1.4 times more Magnesium and 3.1 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Copper, 1.7 times more Manganese, 2.6 times more Phosphorus and 1.9 times more Zinc than Raw Small White Beans.
• Both Raw Small White Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Small White Beans have 2.9 times more Omega 3, 3 times more Carbohydrate, 2.2 times more Fiber and 1.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 48.1 times more Fat, 19.6 times more Saturated Fat and 135.5 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.