Comparing Nutrients in 1 kilogram Boiled Yardlong Bean with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.2% 470kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	163% 52g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	NA	292% 111g	38g per day for Men 19-50 years
Protein	45% 25.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	618% 8.04mg	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	113% 450μg	593% 2370μg	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	180% 162mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	2033% 18.3mg	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	123% 9.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	917% 21mg	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	81.4% 570mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	23.6% 875g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yardlong Bean with Salt versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Yardlong Bean with Salt vs Roasted Sunflower Seeds:

• 1 kilogram of Boiled Yardlong Bean with Salt has more Vitamin A and 11.6 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.5 times more Vitamin B2, 11.2 times more Vitamin B3, 138 times more Vitamin B5, 33.5 times more Vitamin B6 and 5.3 times more Vitamin B9 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Yardlong Bean with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yardlong Bean with Salt vs Roasted Sunflower Seeds:

• 1 kilogram of Boiled Yardlong Bean with Salt has 80 times more Sodium and 72.9 times more Water than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Calcium, 38.9 times more Copper, 3.9 times more Iron, 3.1 times more Magnesium, 10.5 times more Manganese, 20.3 times more Phosphorus, 2.9 times more Potassium, 52.9 times more Selenium and 14.7 times more Zinc than Boiled and Drained Yardlong Bean with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 12.4 times more Energy, 498 times more Fat, 200.7 times more Saturated Fat, 4.1 times more Omega 3, 1365.9 times more Omega 6, 2.6 times more Carbohydrate and 7.6 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• 1 kilogram of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6