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Comparing Nutrients in 7 ounces Roasted Sunflower SeedsVS Great Northern Beans

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Great Northern Beans
25%
3%
72%
7 oz ▼

Macro Nutrients

40%1155kcal
Energy
23%673kcal
1155 kcalvs673 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
2.33%2.26g
99 gvs2.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
32.4%10.4g
Saturated Fat
2.2%0.71g
10.4 gvs0.71 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
8.56%0.14g
Omega 3
26.4%0.42g
0.14 gvs0.42 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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383%65g
Omega 6
3.07%0.52g
65 gvs0.52 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.7%47.8g
Carbohydrate
95%124g
47.8 gvs124 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7.47%5.4g
Sugars
6.2%4.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.4 gvs4.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
58%22g
Fiber
105%40g
22 gvs40 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
68.5%38.4g
Protein
77.5%43.4g
38.4 gvs43.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
17.5%0.21mg
Vitamin B1
108%1.3mg
Thiamine
0.21 mgvs1.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
37.6%0.49mg
Vitamin B2
36%0.47mg
Riboflavin
0.49 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
87.3%14mg
Vitamin B3
24.2%3.88mg
Niacin, nicotinic acid, niacinamide
14 mgvs3.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
279%14mg
Vitamin B5
43.7%2.2mg
Pantothenic acid
14 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
123%1.6mg
Vitamin B6
68.2%0.89mg
Pyridoxine
1.6 mgvs0.89 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
118%470μg
Vitamin B9
239%957μg
Folates and Folic Acid
470 μgvs957 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
3.1%2.78mg
Vitamin C
11.7%10.5mg
Ascorbic acid
2.78 mgvs10.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
345%51.8mg
Vitamin E
2.9%0.44mg
Tocopherols and Tocotrienols
51.8 mgvs0.44 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.47%5.36μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
5.36 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
34.7%347mg
139 mgvs347 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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404%3.63mg
Copper
185%1.66mg
3.63 mgvs1.66 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.54mg
Iron
136%11mg
7.54 mgvs11 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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61%256mg
Magnesium
89.3%375mg
256 mgvs375 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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182%4.2mg
Manganese
123%2.82mg
4.2 mgvs2.82 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
327%2292mg
Phosphorus
127%887mg
2292 mgvs887 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.6%1687mg
Potassium
81%2752mg
1687 mgvs2752 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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286%157μg
Selenium
46.5%25.6μg
157 μgvs25.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.4%5.95mg
Sodium
1.85%27.8mg
5.95 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
95%10.5mg
Zinc
41.7%4.6mg
10.5 mgvs4.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.064%2.4g
Water
0.57%21.2g
2.4 gvs21.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Great Northern Beans:
Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Great Northern Beans:
Comparison of macro-nutrients per 7 ounces:



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