Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Sunflower Seeds:
Raw Red Kidney Beans have 1.7 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 167.5 times more Vitamin E than Raw Red Kidney Beans.
Both Raw Red Kidney Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Red Kidney Beans vs Sunflower Seeds:
Raw Red Kidney Beans have 1.3 times more Iron and 2.1 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.6 times more Copper, 2.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 16.6 times more Selenium and 1.8 times more Zinc than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Red Kidney Beans have 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, 48.5 times more Fat, 28.9 times more Saturated Fat and 101.1 times more Omega 6 than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 14 oz.
Both Raw Red Kidney Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.