Lets compare vitamin content per 5 ounces of Canned White Beans vs Sunflower Seeds:
Canned White Beans have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.4 times more Vitamin B1, 9.6 times more Vitamin B2, 73.8 times more Vitamin B3, 6.1 times more Vitamin B5, 17.9 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and 44.5 times more Vitamin E than Canned White Beans.
Both Canned 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 Canned White Beans vs Sunflower Seeds:
Canned White Beans have 37.8 times more Sodium and 14.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.8 times more Copper, 1.8 times more Iron, 6.4 times more Magnesium, 3.8 times more Manganese, 7.3 times more Phosphorus, 1.4 times more Potassium, 33.1 times more Selenium and 4.5 times more Zinc than Canned White Beans.
Both Canned White Beans and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Dried Sunflower Seed Kernels contain 5.1 times more Energy, 177.4 times more Fat, 60.2 times more Saturated Fat, 344 times more Omega 6, 9 times more Sugars, 1.8 times more Fiber and 2.9 times more Protein than Canned White Beans.
Both Canned White Beans and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Carbohydrate per 5 oz.
Both Canned White Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.