Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Small White Beans:
Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
While Raw Small White Beans contain 1.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Sunflower Seeds vs Small White Beans:
Dried Sunflower Seed Kernels have 2.8 times more Copper, 1.8 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium and 1.8 times more Zinc than Raw Small White Beans.
While Raw Small White Beans contain 2.2 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 5 ounces:
Dried Sunflower Seed Kernels have 1.7 times more Energy, 43.6 times more Fat, 14.7 times more Saturated Fat and 83.5 times more Omega 6 than Raw Small White Beans.
While Raw Small White Beans contain 3.9 times more Omega 3, 3.1 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Small White Beans have similar amounts of Protein per 5 oz.
Both Dried Sunflower Seed Kernels as well as Raw Small White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.