Comparing Nutrients in 7 ounces Frozen Yellow Snap Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Yellow Snap Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	44% 14g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	35% 45.4g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	14.6% 5.56g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	7.44% 29.8μg	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	28.4% 25.6mg	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	0.66% 0.099mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.4% 89.3μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	21.3% 1.7mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	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	9.07% 63.5mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.82% 178g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Yellow Snap Beans VS Oil Roasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Yellow Snap Beans vs Oil Roasted Sunflower Seeds:

• 7 ounces of Frozen Yellow Snap Beans have 11.7 times more Vitamin C and 14.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 3 times more Vitamin B2, 8.3 times more Vitamin B3, 81.6 times more Vitamin B5, 18.9 times more Vitamin B6, 15.6 times more Vitamin B9 and 726.6 times more Vitamin E than Unprepared Frozen Yellow Snap Beans.
• 7 ounces of Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5 and Vitamin E
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Unprepared Frozen Yellow Snap Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Yellow Snap Beans vs Oil Roasted Sunflower Seeds:

• 7 ounces of Frozen Yellow Snap Beans have 58.4 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 36.8 times more Copper, 5 times more Iron, 5.8 times more Magnesium, 5.4 times more Manganese, 35.6 times more Phosphorus, 2.6 times more Potassium, 195.5 times more Selenium and 20 times more Zinc than Unprepared Frozen Yellow Snap Beans.
• 7 ounces of Frozen Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 17.9 times more Energy, 244.3 times more Fat, 150.4 times more Saturated Fat, 834.3 times more Omega 6, 3 times more Carbohydrate, 1.4 times more Sugars, 3.8 times more Fiber and 11.1 times more Protein than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Yellow Snap Beans provide inadequate amounts of Energy and Omega 6