Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	79.7% 2310kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	765% 130g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	15% 11g	17.6% 12.8g	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	7.94% 5.75g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	116% 44g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	137% 76.7g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	38% 0.49mg	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	235% 941μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	32% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	39.7% 0.36mg	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	189% 15mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	57.3% 1.3mg	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	655% 4584mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.66% 357g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 9.1 times more Vitamin B3, 23.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 5 times more Vitamin B9 than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 5.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 20.3 times more Copper, 4.6 times more Iron, 4.6 times more Magnesium, 6.4 times more Manganese, 23.6 times more Phosphorus, 2.6 times more Potassium and 13.9 times more Zinc than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 75 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.6 times more Energy, 99.6 times more Fat, 3.8 times more Carbohydrate, 3.3 times more Fiber and 8.4 times more Protein than Microwaved Green Snap Beans.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Microwaved Green Snap Beans have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Microwaved Green Snap Beans have insufficient amounts of Glucose and Sucrose in 14 oz.