Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	201% 5820kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	18.8% 13.6g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	292% 111g	89.5% 34g	38g per day for Men 19-50 years
Protein	345% 193g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Microwaved All Styles Frozen 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	88.3% 1.06mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	48.5% 0.63mg	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	30% 120μg	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	15.6% 14mg	122% 110mg	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	1740% 261mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	481% 577μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	70% 700mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	73.3% 0.66mg	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	475% 38mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	143% 3.3mg	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	1650% 11550mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24.3% 899g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Microwaved All Styles Frozen Green Snap Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 14.5 times more Vitamin B3, 41.9 times more Vitamin B5, 12.8 times more Vitamin B6, 19.8 times more Vitamin B9 and 62.1 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 7.9 times more Vitamin C and 21.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Microwaved All Styles Frozen Green Snap Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 27.7 times more Copper, 4.8 times more Iron, 4.4 times more Magnesium, 6.4 times more Manganese, 27.5 times more Phosphorus, 3.6 times more Potassium, 79.3 times more Selenium and 17.1 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 74.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.6 times more Energy, 121.5 times more Fat, 56.7 times more Saturated Fat, 399.8 times more Omega 6, 3.4 times more Carbohydrate, 3.3 times more Fiber and 9.8 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 1.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Sugars per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Glucose and Sucrose in 1 kg.