Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
French Beans	22%	5%	73%

Macro Nutrients

	Sunflower Seed Butter	French Beans	Recommended Dietary Allowance
Energy	213% 6170kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	478% 7.65g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	493% 641g	130g per day for Men 19-50 years
Sugars	145% 105g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	663% 252g	38g per day for Men 19-50 years
Protein	309% 173g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	French Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	446% 5.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	308% 4mg	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	593% 2370μg	998% 3990μg	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	30% 27mg	51% 46mg	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	1526% 229mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	French Beans	Recommended Dietary Allowance
Calcium	64% 640mg	186% 1860mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	489% 4.4mg	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	515% 41.2mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	522% 12mg	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	951% 6660mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	387% 13160mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	173% 19mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS French Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of French Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seed Butter has 3.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than French Beans.
• While 1 kg of Raw French Beans contains 10.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw French Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs French Beans:

• 1 kilogram of Sunflower Seed Butter has 3.6 times more Copper, 1.2 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 8.1 times more Selenium and 2.6 times more Zinc than French Beans.
• While 1 kg of Raw French Beans contains 2.9 times more Calcium and 2.3 times more Potassium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 1.8 times more Energy, 27.3 times more Fat, 21.2 times more Saturated Fat and 22 times more Omega 6 than French Beans.
• While 1 kg of Raw French Beans contains 15.3 times more Omega 3, 2.7 times more Carbohydrate and 4.4 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and French Beans offer comparable quantities of Protein per one kilogram.