Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Boiled Cranberry Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Cranberry Beans with Salt	27%	3%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Energy	29% 839kcal	6.65% 193kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	32% 12g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	8.83% 0.11mg	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	83% 332μg	73.4% 293μg	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	1.73% 1.56mg	0% 0mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	36.4% 0.33mg	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	76% 6.07mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	23% 0.52mg	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	231% 1615mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	2.48% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Boiled Cranberry Beans with Salt:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 8 times more Vitamin B3, 28.9 times more Vitamin B5, 9.8 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans with Salt.
• Both Oil Roasted Sunflower Seed Kernels and Boiled Cranberry Beans with Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Boiled Cranberry Beans with Salt:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Calcium, 7.8 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 5.6 times more Manganese, 8.4 times more Phosphorus, 1.2 times more Potassium, 60.2 times more Selenium and 4.6 times more Zinc than Boiled Cranberry Beans with Salt.
• While Boiled Cranberry Beans with Salt contain 79 times more Sodium and 42 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Energy, 111.5 times more Fat, 59.4 times more Saturated Fat, 316.7 times more Omega 6, 1.2 times more Fiber and 2.1 times more Protein than Boiled Cranberry Beans with Salt.
• Both Oil Roasted Sunflower Seed Kernels and Boiled Cranberry Beans with Salt have similar amounts of Omega 3 and Carbohydrate per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Cranberry Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.