Lets compare vitamin content per 5 ounces of Boiled Small White Beans vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 6 times more Vitamin B2, 30.6 times more Vitamin B3, 4.5 times more Vitamin B5, 10.6 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Boiled Small White Beans.
Both Boiled Small White 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 Boiled Small White Beans vs Sunflower Seeds:
Boiled Small White Beans have 13.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.1 times more Copper, 1.8 times more Iron, 4.8 times more Magnesium, 3.8 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium, 40.8 times more Selenium and 4.6 times more Zinc than Boiled Small White Beans.
Both Boiled Small White Beans and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled Small White Beans have 2.1 times more Omega 3, 1.3 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.1 times more Energy, 80.4 times more Fat, 26.8 times more Saturated Fat, 153.7 times more Omega 6 and 2.3 times more Protein than Boiled Small White Beans.
Both Boiled Small White Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.