Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	81% 2350kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	13.7% 18g	130g per day for Men 19-50 years
Sugars	17% 12.3g	4.27% 3.1g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	142% 79.6g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	11.3% 0.15mg	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	31.8% 127μg	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	21% 19mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	34.5% 345mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	16.8% 0.15mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	34.5% 0.79mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Yellow Snap Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Canned Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Canned Yellow Snap Beans:

• 14 ounces of Oil Roasted Sunflower Seeds have 21.3 times more Vitamin B1, 5 times more Vitamin B2, 20.5 times more Vitamin B3, 53.8 times more Vitamin B5, 21.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 1211 times more Vitamin E than Canned Yellow Snap Beans.
• While 14 oz of Drained Canned Yellow Snap Beans without salt contain more Vitamin A, 4.4 times more Vitamin C and 12.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Canned Yellow Snap Beans:

• 14 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Calcium, 47.5 times more Copper, 4.8 times more Iron, 9.8 times more Magnesium, 10.4 times more Manganese, 59.9 times more Phosphorus, 4.4 times more Potassium, 195.5 times more Selenium and 18 times more Zinc than Canned Yellow Snap Beans.
• While 14 oz of Drained Canned Yellow Snap Beans without salt contain 60.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 29.6 times more Energy, 513 times more Fat, 321.3 times more Saturated Fat, 2.6 times more Omega 3, 1800.4 times more Omega 6, 5.1 times more Carbohydrate, 4 times more Sugars, 8.2 times more Fiber and 17.4 times more Protein than Canned Yellow Snap Beans.
• 14 ounces of Canned Yellow Snap Beans provide inadequate amounts of Energy, Omega 3 and Omega 6