Comparing Nutrients in 7 ounces Sunflower Seeds VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Sunflower Seeds	Green Snap Beans	Recommended Dietary Allowance
Energy	40% 1159kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.51% 0.087g	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	10.6% 14g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0.71g	g per day for Men 19-50 years
Fiber	45% 17g	14% 5.36g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	21.5% 0.28mg	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	16.4% 65.5μg	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	27% 24.2mg	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	465% 69.8mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Green Snap Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	183% 82.6μg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.84% 179g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 18 times more Vitamin B1, 3.4 times more Vitamin B2, 11.4 times more Vitamin B3, 5 times more Vitamin B5, 9.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 85.8 times more Vitamin E than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 11.7 times more Vitamin A, 8.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 2.1 times more Calcium, 26.1 times more Copper, 5.1 times more Iron, 13 times more Magnesium, 9 times more Manganese, 17.4 times more Phosphorus, 3.1 times more Potassium, 88.3 times more Selenium and 20.8 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 19.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 18.8 times more Energy, 233.9 times more Fat, 89.1 times more Saturated Fat, 523.9 times more Omega 6, 2.9 times more Carbohydrate, 3.2 times more Fiber and 11.4 times more Protein than Raw Green Snap Beans.
• Both Dried Sunflower Seed Kernels and Raw Green Snap Beans have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.