Lets compare vitamin content per 5 ounces of Black Beans vs Sunflower Seeds:
Raw Black Beans have 2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw Black Beans.
Both Raw Black Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Black Beans vs Sunflower Seeds:
Raw Black Beans have 1.6 times more Calcium and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 16.6 times more Selenium and 1.4 times more Zinc than Raw Black Beans.
Both Raw Black Beans and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Raw Black Beans have 4.6 times more Omega 3, 3.1 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 36.2 times more Fat, 12.2 times more Saturated Fat and 69.4 times more Omega 6 than Raw Black Beans.
Both Raw Black Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 5 oz.
Both Raw Black Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.