Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Beans	18%	3%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Beans	Recommended Dietary Allowance
Energy	40.5% 1175kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	32.3% 42g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	21.8% 15.8g	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	0% 0g	4.27% 3.1g	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	% 1.47g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 9.53g	g per day for Men 19-50 years
Fiber	55.4% 21g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	71% 40g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	13% 0.17mg	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	116% 464μg	5.95% 24μg	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	2.43% 2.2mg	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	481% 72mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Beans	Recommended Dietary Allowance
Calcium	17.3% 173mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	32% 0.29mg	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	106% 8.5mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	9.4% 0.22mg	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	323% 2260mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Beans per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Vitamin B1, 7.2 times more Vitamin B2, 9.6 times more Vitamin B3, 32.1 times more Vitamin B5, 9.4 times more Vitamin B6, 19.5 times more Vitamin B9, 242.2 times more Vitamin E and 3.9 times more Vitamin K than Canned Beans.
• 7 ounces of Canned Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned 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 Oil Roasted Sunflower Seeds vs Canned Beans:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.6 times more Calcium, 12.4 times more Copper, 3.6 times more Iron, 4.7 times more Magnesium, 19.1 times more Manganese, 15.4 times more Phosphorus, 2.2 times more Potassium, 15.6 times more Selenium and 2.3 times more Zinc than Canned Beans.
• While 7 oz of Canned Beans with Salt contain 114.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 6.3 times more Energy, 138.6 times more Fat, 99.5 times more Saturated Fat, 5.4 times more Omega 3, 622 times more Omega 6, 2.6 times more Fiber and 4.2 times more Protein than Canned Beans.
• While 7 oz of Canned Beans with Salt contain 2.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Beans provide inadequate amounts of Omega 3 and Omega 6