Comparing Nutrients in 1 kilogram French Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	French Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3430kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	478% 7.65g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	493% 641g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	663% 252g	226% 86g	38g per day for Men 19-50 years
Protein	336% 188g	371% 208g	56g per day for Men 19-50 years

Vitamins

	French Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	446% 5.35mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	1035% 13.5mg	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	998% 3990μg	568% 2270μg	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	51% 46mg	15.6% 14mg	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	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	186% 1860mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	489% 4.4mg	2000% 18mg	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	425% 34mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	848% 19.5mg	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	434% 3040mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	387% 13160mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.9% 108g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of French Beans vs Sunflower Seeds:

• Raw French Beans have 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw French Beans.
• Both Raw French Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for French Beans vs Sunflower Seeds:

• Raw French Beans have 2.4 times more Calcium, 2 times more Potassium and 2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 4.1 times more Selenium and 2.6 times more Zinc than Raw French Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw French Beans have 12.8 times more Omega 3, 3.2 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 25.5 times more Fat, 20.2 times more Saturated Fat and 52.1 times more Omega 6 than Raw French Beans.
• Both Raw French Beans and Dried Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Raw French Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.