Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	20% 582kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	11.7% 15g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	1.4% 1.02g	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	29.2% 11g	12% 4.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	1.68% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	5.7% 0.074mg	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	59.3% 237μg	6% 24μg	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	1.56% 1.4mg	0.78% 0.7mg	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	174% 26mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	7% 70mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	18% 0.16mg	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	47.5% 3.8mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	14% 0.32mg	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	165% 1155mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Canned Pinto Beans with Liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B1, 15.4 times more Vitamin B2, 26.3 times more Vitamin B3, 51.8 times more Vitamin B5, 10.9 times more Vitamin B6, 9.9 times more Vitamin B9, 2 times more Vitamin C, 47.5 times more Vitamin E and 1.3 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Canned Pinto Beans with Liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Calcium, 11.3 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 6.6 times more Manganese, 12.6 times more Phosphorus, 3.1 times more Potassium and 9.4 times more Zinc than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 89.3 times more Sodium and 65.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Energy, 88.9 times more Fat, 42.4 times more Saturated Fat, 381.2 times more Omega 6, 1.6 times more Carbohydrate, 2.7 times more Sugars, 2.4 times more Fiber and 4.2 times more Protein than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.