Comparing Nutrients in 14 ounces Sunflower Seeds VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Sunflower Seeds	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	80% 2318kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	23% 30g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	12% 8.77g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.7% 4.13g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.65g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.99g	g per day for Men 19-50 years
Fiber	90% 34g	27% 10.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	57% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	148% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	31% 310mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	260% 21mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	63.7% 1.46mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	374% 2619mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Frozen Green Snap Beans:

• Dried Sunflower Seed Kernels have 15.1 times more Vitamin B1, 3.9 times more Vitamin B2, 16.8 times more Vitamin B3, 10.9 times more Vitamin B5, 30.6 times more Vitamin B6, 15.1 times more Vitamin B9 and 83.7 times more Vitamin E than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 9 times more Vitamin A, 9.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Frozen Green Snap Beans:

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 36.7 times more Copper, 6.2 times more Iron, 14.8 times more Magnesium, 5.3 times more Manganese, 20.6 times more Phosphorus, 3.5 times more Potassium, 88.3 times more Selenium and 19.2 times more Zinc than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 19 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 17.7 times more Energy, 245 times more Fat, 94.8 times more Saturated Fat, 562.2 times more Omega 6, 2.7 times more Carbohydrate, 3.3 times more Fiber and 11.6 times more Protein than Unprepared Frozen Green Snap Beans.
• Both Dried Sunflower Seed Kernels and Unprepared Frozen Green Snap Beans have similar amounts of Omega 3 and Sugars per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.