Comparing Nutrients in 1 pound French Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	French Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	9.45% 9.16g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	217% 3.47g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	301% 114g	132% 50.3g	38g per day for Men 19-50 years
Protein	152% 85.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	French Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.43mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.45mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	281% 3.65mg	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	452% 1810μg	269% 1075μg	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	23% 21mg	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	84.4% 844mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	922% 8.3mg	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	193% 15.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	416% 9.57mg	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	197% 1379mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.32% 49g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw French Beans have 5 times more Vitamin B1, 1.7 times more Vitamin B9 and 3.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B3, 8.9 times more Vitamin B5 and 2 times more Vitamin B6 than Raw French Beans.
• Both Raw French Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Raw French Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for French Beans vs Roasted Sunflower Seeds:

• Raw French Beans have 2.7 times more Calcium, 1.5 times more Magnesium, 1.5 times more Potassium and 6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 1.8 times more Manganese, 3.8 times more Phosphorus, 6.1 times more Selenium and 2.8 times more Zinc than Raw French Beans.
• Both Raw French Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw French Beans have 11.1 times more Omega 3, 2.7 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 24.7 times more Fat, 23.6 times more Saturated Fat and 74.2 times more Omega 6 than Raw French Beans.
• Both Raw French Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Raw French Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.