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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Canned White Beans	Recommended Dietary Allowance
Energy	21.3% 619kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	0.4% 0.29g	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	30.3% 11.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	5.77% 0.075mg	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	59.5% 238μg	16.3% 65μg	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% 0mg	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	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned White Beans	Recommended Dietary Allowance
Calcium	5.7% 57mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	25.8% 0.23mg	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	85% 6.8mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	22.4% 0.52mg	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% 1158mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned White Beans per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Canned White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Toasted Sunflower Seeds have 3.4 times more Vitamin B1, 7.7 times more Vitamin B2, 37.2 times more Vitamin B3, 38.2 times more Vitamin B5, 10.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Canned White Beans.
• 100 grams of Canned White Beans have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Canned White Beans:

• 100 grams of Toasted Sunflower Seeds have 7.9 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 4.1 times more Manganese, 12.7 times more Phosphorus and 4.7 times more Zinc than Canned White Beans.
• While 100 g of Canned White Beans contain 1.3 times more Calcium and 113.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Canned White Beans contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 5.4 times more Energy, 195.9 times more Fat, 80.4 times more Saturated Fat, 1.4 times more Omega 3, 558.1 times more Omega 6, 2.4 times more Fiber and 2.4 times more Protein than Canned White Beans.
• Both Toasted Sunflower Seeds and Canned White Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned White Beans provide inadequate amounts of Omega 6