Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Boiled Pink Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Pink Beans with Salt	24%	3%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Energy	40% 1155kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	0.99% 0.71g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	26.7% 0.35mg	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	118% 470μg	83.3% 333μg	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	0% 0mg	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	345% 51.8mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	59.8% 0.54mg	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	94% 7.54mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	47.3% 1.1mg	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	327% 2292mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Boiled Pink Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Boiled Pink Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Boiled Pink Beans with Salt:

• 7 ounces of Roasted Sunflower Seeds have 3.9 times more Vitamin B2, 12.4 times more Vitamin B3, 23.5 times more Vitamin B5, 4.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 26.6 times more Vitamin E than Boiled Pink Beans with Salt.
• While 7 oz of Boiled Pink Beans with Salt contain 2.4 times more Vitamin B1 and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Pink Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Boiled Pink Beans with Salt:

• 7 ounces of Roasted Sunflower Seeds have 1.3 times more Calcium, 6.8 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 7 times more Phosphorus, 1.7 times more Potassium, 56.6 times more Selenium and 5.5 times more Zinc than Boiled Pink Beans with Salt.
• While 7 oz of Boiled Pink Beans with Salt contain 79.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 3.9 times more Energy, 101.6 times more Fat, 41.4 times more Saturated Fat, 287.6 times more Omega 6, 7.6 times more Sugars, 2.1 times more Fiber and 2.1 times more Protein than Boiled Pink Beans with Salt.
• While 7 oz of Boiled Pink Beans with Salt contain 1.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Pink Beans with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Pink Beans with Salt provide inadequate amounts of Omega 6