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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Green Snap Beans	Recommended Dietary Allowance
Energy	40% 1155kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	10.6% 14g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	% 0.71g	g per day for Men 19-50 years
Fiber	58% 22g	14% 5.36g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	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	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	94% 7.54mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.84% 179g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 9.6 times more Vitamin B3, 31.3 times more Vitamin B5, 5.7 times more Vitamin B6, 7.2 times more Vitamin B9 and 63.7 times more Vitamin E than Raw Green Snap Beans.
• While Raw Green Snap Beans contain more Vitamin A, 8.7 times more Vitamin C and 15.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Green Snap Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Calcium, 26.5 times more Copper, 3.7 times more Iron, 5.2 times more Magnesium, 9.8 times more Manganese, 30.4 times more Phosphorus, 4 times more Potassium, 132.2 times more Selenium and 22 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 75.3 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 18.8 times more Energy, 226.4 times more Fat, 104.4 times more Saturated Fat, 745 times more Omega 6, 3.5 times more Carbohydrate, 4.1 times more Fiber and 10.6 times more Protein than Raw Green Snap Beans.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Green Snap Beans have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.