Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	40% 1155kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.93% 0.16g	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	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	3.94% 2.86g	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	1.7% 1.23g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	58% 22g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	4.58% 0.06mg	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	12% 47.6μg	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	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	64.3% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	14% 139mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	8.6% 0.077mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	15% 0.35mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	5% 186g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more Vitamin B1, 5.3 times more Vitamin B2, 34.2 times more Vitamin B3, 35.2 times more Vitamin B5, 26.8 times more Vitamin B6, 9.9 times more Vitamin B9 and 870 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain more Vitamin A, 2 times more Vitamin C and 14.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Calcium, 46.9 times more Copper, 4.3 times more Iron, 9.9 times more Magnesium, 12.1 times more Manganese, 52.5 times more Phosphorus, 8.9 times more Potassium, 198.3 times more Selenium and 27.8 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 89.3 times more Sodium and 77.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 27.7 times more Energy, 121.5 times more Fat, 56.1 times more Saturated Fat, 409.8 times more Omega 6, 5.7 times more Carbohydrate, 1.9 times more Sugars, 5.8 times more Fiber and 18.4 times more Protein than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 1.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.