Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Boiled Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	28.4% 825kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	7.03% 9.14g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	3.68% 2.66g	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	41.4% 15.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	49% 27.4g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	6.54% 0.085mg	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	84% 336μg	8.15% 32.6μg	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	2.2% 2mg	6.46% 5.8mg	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	247% 37mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	9.3% 0.084mg	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	67.3% 5.4mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	17.7% 0.41mg	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	234% 1637mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Boiled Frozen Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Boiled Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Boiled Frozen Green Snap Beans:

• 5 ounces of Roasted Sunflower Seeds have 3 times more Vitamin B1, 2.7 times more Vitamin B2, 18.4 times more Vitamin B3, 143.7 times more Vitamin B5, 13.4 times more Vitamin B6, 10.3 times more Vitamin B9 and 652.5 times more Vitamin E than Boiled Frozen Green Snap Beans.
• While 5 oz of Drained Boiled Frozen Green Snap Beans without Salt contain more Vitamin A, 2.9 times more Vitamin C and 14.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Boiled Frozen Green Snap Beans:

• 5 ounces of Roasted Sunflower Seeds have 1.7 times more Calcium, 31 times more Copper, 5.8 times more Iron, 6.8 times more Magnesium, 7.3 times more Manganese, 39.8 times more Phosphorus, 5.3 times more Potassium, 198.3 times more Selenium and 22 times more Zinc than Boiled Frozen Green Snap Beans.
• While 5 oz of Drained Boiled Frozen Green Snap Beans without Salt contain 76.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Boiled Frozen Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 20.8 times more Energy, 292.9 times more Fat, 118.6 times more Saturated Fat, 1.5 times more Omega 3, 910.6 times more Omega 6, 3.7 times more Carbohydrate, 1.5 times more Sugars, 3.7 times more Fiber and 13 times more Protein than Boiled Frozen Green Snap Beans.
• 5 ounces of Boiled Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6