Comparing Nutrients in 7 ounces Cranberry Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 665kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	44% 14g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	129% 49g	55.4% 21g	38g per day for Men 19-50 years
Protein	81.6% 45.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Oil 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	124% 1.5mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	121% 1.57mg	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	300% 1199μg	116% 464μg	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	0% 0mg	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.2% 252mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	398% 3.58mg	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	124% 9.92mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	179% 4.13mg	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	105% 738mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	77.7% 2643mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.66% 24.6g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cranberry Beans vs Oil Roasted Sunflower Seeds:

• Raw Cranberry Beans have 2.3 times more Vitamin B1 and 2.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 9.3 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• Both Raw Cranberry Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cranberry Beans vs Oil Roasted Sunflower Seeds:

• Raw Cranberry Beans have 1.5 times more Calcium, 1.2 times more Magnesium and 2.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 2.3 times more Manganese, 3.1 times more Phosphorus, 6.2 times more Selenium and 1.4 times more Zinc than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cranberry Beans have 3 times more Omega 3, 2.6 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 41.7 times more Fat, 22.4 times more Saturated Fat and 119.2 times more Omega 6 than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Raw Cranberry Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.