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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	40% 1155kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	NA	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	8.8% 6.4g	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	3.97% 2.88g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	58% 22g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	19% 0.25mg	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	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	14% 139mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	20% 0.18mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	28.6% 0.66mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.83% 179g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 9.1 times more Vitamin B3, 23.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 5 times more Vitamin B9 than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 5.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 20.3 times more Copper, 4.6 times more Iron, 4.6 times more Magnesium, 6.4 times more Manganese, 23.6 times more Phosphorus, 2.6 times more Potassium and 13.9 times more Zinc than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 75 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 17.6 times more Energy, 99.6 times more Fat, 3.8 times more Carbohydrate, 3.3 times more Fiber and 8.4 times more Protein than Microwaved Green Snap Beans.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Microwaved Green Snap Beans have similar amounts of Sugars per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Microwaved Green Snap Beans have insufficient amounts of Glucose and Sucrose in 7 oz.