Lets compare vitamin content per 14 ounces of Small White Beans vs Oil Roasted Sunflower Seeds:
Raw Small White Beans have 2.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 9.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
Both Raw Small White Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Small White Beans vs Oil Roasted Sunflower Seeds:
Raw Small White Beans have 2 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium and 3.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Copper, 1.6 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Selenium and 1.9 times more Zinc than Raw Small White Beans.
Comparison of macro-nutrients per 14 ounces:
Raw Small White Beans have 2.9 times more Omega 3, 2.7 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 43.5 times more Fat, 23.3 times more Saturated Fat and 123.9 times more Omega 6 than Raw Small White Beans.
Both Raw Small White Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
Both Raw Small White Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.