Comparing Nutrients in 7 ounces Sunflower Seeds VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
French Beans	22%	5%	73%

Macro Nutrients

	Sunflower Seeds	French Beans	Recommended Dietary Allowance
Energy	40% 1159kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	98% 127g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	132% 50g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	French Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	33.7% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	61.2% 0.8mg	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	113% 450μg	198% 792μg	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	3.1% 2.78mg	10% 9.13mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	French Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	97% 0.87mg	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	130% 10.4mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	104% 2.4mg	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	187% 1310mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	77% 2612mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs French Beans:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw French Beans.
• While Raw French Beans contain 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs French Beans:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 4.1 times more Selenium and 2.6 times more Zinc than Raw French Beans.
• While Raw French Beans contain 2.4 times more Calcium, 2 times more Potassium and 2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 25.5 times more Fat, 20.2 times more Saturated Fat and 52.1 times more Omega 6 than Raw French Beans.
• While Raw French Beans contain 12.8 times more Omega 3, 3.2 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw French Beans have similar amounts of Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.