Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Yardlong Beans	Recommended Dietary Allowance
Energy	93% 2685kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	6.13% 5.94g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	8.2% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	216% 281g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	131% 50g	38g per day for Men 19-50 years
Protein	162% 91g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	335% 4.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	142% 7.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	129% 1.7mg	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	265% 1061μg	746% 2985μg	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	5.54% 5mg	8.06% 7.26mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Yardlong Beans	Recommended Dietary Allowance
Calcium	39.5% 395mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	443% 4mg	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	243% 19.4mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	365% 1533mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	314% 7.2mg	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	738% 5166mg	362% 2536mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	154% 5248mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.03% 38.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Yardlong Beans per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 2.8 times more Vitamin B1 and 2.8 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Yardlong Beans provide similar amounts of Vitamin B2 per one pound.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Copper, 1.3 times more Manganese, 2 times more Phosphorus, 9.5 times more Selenium and 1.5 times more Zinc than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 1.6 times more Calcium, 2 times more Iron, 2.7 times more Magnesium and 2.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 39.2 times more Fat, 20.8 times more Saturated Fat and 111.1 times more Omega 6 than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 3.2 times more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Yardlong Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Yardlong Beans provide inadequate amounts of Omega 6