Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Boiled Royal Red Kidney Beans with Salt:
Dried Sunflower Seed Kernels have 15.6 times more Vitamin B1, 5.3 times more Vitamin B2, 15.1 times more Vitamin B3, 5.2 times more Vitamin B5, 12.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Royal Red Kidney Beans with Salt.
Both Dried Sunflower Seed Kernels and Boiled Royal Red Kidney Beans with Salt have similar amounts of Vitamin C per 5 oz.
Both Dried Sunflower Seed Kernels as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Sunflower Seeds vs Boiled Royal Red Kidney Beans with Salt:
Dried Sunflower Seed Kernels have 1.8 times more Calcium, 6.9 times more Copper, 1.9 times more Iron, 7.7 times more Magnesium, 7.6 times more Manganese, 4.6 times more Phosphorus, 1.7 times more Potassium, 44.2 times more Selenium and 5.6 times more Zinc than Boiled Royal Red Kidney Beans with Salt.
While Boiled Royal Red Kidney Beans with Salt contain 26.8 times more Sodium and 14.2 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 5 ounces:
Dried Sunflower Seed Kernels have 4.7 times more Energy, 302.7 times more Fat, 185.6 times more Saturated Fat, 640.3 times more Omega 6 and 2.2 times more Protein than Boiled Royal Red Kidney Beans with Salt.
Both Dried Sunflower Seed Kernels and Boiled Royal Red Kidney Beans with Salt have similar amounts of Omega 3, Carbohydrate and Fiber per 5 oz.
Both Dried Sunflower Seed Kernels as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.