Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Cranberry Beans	Recommended Dietary Allowance
Energy	213% 6190kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	462% 601g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	303% 115g	650% 247g	38g per day for Men 19-50 years
Protein	307% 172g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	238% 3.1mg	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	595% 2380μg	1510% 6040μg	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	15.6% 14mg	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	NA	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

	Toasted Sunflower Seeds	Cranberry Beans	Recommended Dietary Allowance
Calcium	57% 570mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	882% 7.94mg	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	851% 68mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	400% 9.2mg	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	1654% 11580mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	392% 13320mg	3400mg per day for Men 19-50 years
Selenium	NA	231% 127μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cranberry Beans per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 9.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Cranberry Beans.
• While 1 kg of Raw Cranberry Beans contains 2.3 times more Vitamin B1 and 2.5 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cranberry Beans:

• 1 kilogram of Toasted Sunflower Seeds has 2.3 times more Copper, 1.4 times more Iron, 2.3 times more Manganese, 3.1 times more Phosphorus and 1.5 times more Zinc than Cranberry Beans.
• While 1 kg of Raw Cranberry Beans contains 2.2 times more Calcium and 2.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cranberry Beans contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 46.2 times more Fat, 18.8 times more Saturated Fat and 130.3 times more Omega 6 than Cranberry Beans.
• While 1 kg of Raw Cranberry Beans contains 3 times more Omega 3, 2.9 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cranberry Beans provide inadequate amounts of Omega 6