Comparing Nutrients in 7 ounces Green Snap Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Green Snap Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	37% 12g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	31.4% 41g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	60% 23g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	123% 1.6mg	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	16.4% 65.5μg	118% 472μg	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	27% 24.2mg	3.1% 2.78mg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	25.5% 2.04mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	183% 82.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	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	4.33% 0.48mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Snap Beans versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Snap Beans vs Toasted Sunflower Seeds:

• 7 ounces of Green Snap Beans have more Vitamin A and 8.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B1, 2.7 times more Vitamin B2, 5.7 times more Vitamin B3, 31.4 times more Vitamin B5, 5.7 times more Vitamin B6 and 7.2 times more Vitamin B9 than Raw Green Snap Beans.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Green Snap Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Snap Beans vs Toasted Sunflower Seeds:

• 7 ounces of Green Snap Beans have 90.3 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 26.6 times more Copper, 6.6 times more Iron, 5.2 times more Magnesium, 9.8 times more Manganese, 30.5 times more Phosphorus, 2.3 times more Potassium and 22.1 times more Zinc than Raw Green Snap Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 20 times more Energy, 258.2 times more Fat, 119.1 times more Saturated Fat, 849.8 times more Omega 6, 3 times more Carbohydrate, 4.3 times more Fiber and 9.4 times more Protein than Raw Green Snap Beans.
• Both Green Snap Beans and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Green Snap Beans provide inadequate amounts of Energy and Omega 6