Comparing Nutrients in 1 pound French Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	French Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	9.45% 9.16g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	217% 3.47g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	72% 93g	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	301% 114g	137% 52g	38g per day for Men 19-50 years
Protein	152% 85.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	French Beans	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.45mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	640% 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	270% 1080μg	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	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

	French Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	84.4% 844mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.32% 49g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: French Beans VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of French Beans has 1.6 times more Vitamin B1, 1.7 times more Vitamin B9 and 3.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5 and 2 times more Vitamin B6 than Raw French Beans.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw French Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of French Beans has 3.3 times more Calcium, 1.5 times more Magnesium and 2.7 times more Potassium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.2 times more Copper, 2 times more Iron, 1.8 times more Manganese, 3.8 times more Phosphorus and 2.8 times more Zinc than Raw French Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of French Beans has 9.7 times more Omega 3, 3.1 times more Carbohydrate and 2.2 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 28.1 times more Fat, 26.9 times more Saturated Fat and 84.6 times more Omega 6 than Raw French Beans.
• Both French Beans and Toasted Sunflower Seeds offer comparable quantities of Protein per one pound.