Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cranberry Beans	Recommended Dietary Allowance
Energy	81% 2350kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	5.03% 4.9g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	59.5% 0.95g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	183% 238g	130g per day for Men 19-50 years
Sugars	17% 12.3g	NA	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	0% 0g	NA	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	258% 98g	38g per day for Men 19-50 years
Protein	142% 79.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	94% 1.23mg	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	232% 929μg	599% 2397μg	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	4.85% 4.37mg	0% 0mg	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	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cranberry Beans	Recommended Dietary Allowance
Calcium	34.5% 345mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	350% 3.15mg	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	212% 17mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	159% 3.65mg	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	646% 4521mg	211% 1476mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	155% 5287mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.33% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Cranberry Beans:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 9.3 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 2.3 times more Vitamin B1 and 2.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cranberry Beans:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Copper, 2.3 times more Manganese, 3.1 times more Phosphorus, 6.2 times more Selenium and 1.4 times more Zinc than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.5 times more Calcium and 2.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Cranberry Beans have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 41.7 times more Fat, 22.4 times more Saturated Fat and 119.2 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3 times more Omega 3, 2.6 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Cranberry Beans have similar amounts of Protein per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.