Comparing Nutrients in 100 grams Boiled White Beans with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled White Beans with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	4.8% 139kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	14.5% 10.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	16.6% 6.3g	15% 5.7g	38g per day for Men 19-50 years
Protein	17.4% 9.73g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	42.3% 0.55mg	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	20.3% 81μg	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	0% 0mg	3% 2.7mg	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	6.27% 0.94mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9% 90mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	177% 1.6mg	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	46.3% 3.7mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	90% 2.07mg	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	16% 113mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled White Beans with Salt vs Sunflower Seed Butter:

• Boiled White Beans with Salt have 2.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3.5 times more Vitamin B2, 48.2 times more Vitamin B3, 5.1 times more Vitamin B5, 5.9 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 24.4 times more Vitamin E than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled White Beans with Salt vs Sunflower Seed Butter:

• Boiled White Beans with Salt have 1.4 times more Calcium, 80.7 times more Sodium and 101.7 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.6 times more Copper, 4.9 times more Magnesium, 3.3 times more Manganese, 5.9 times more Phosphorus, 80.3 times more Selenium and 3.5 times more Zinc than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Sunflower Seed Butter no Salt have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled White Beans with Salt have 1.4 times more Omega 3 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 4.4 times more Energy, 157.7 times more Fat, 51.4 times more Saturated Fat, 117.3 times more Omega 6, 31 times more Sugars and 1.8 times more Protein than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Sunflower Seed Butter no Salt have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Boiled White Beans with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.