Comparing Nutrients in 7 ounces Boiled Yardlong Bean with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.2% 93kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	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	NA	58% 22g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	123% 1.6mg	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	22.3% 89.3μg	118% 470μg	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	35.7% 32mg	3.1% 2.78mg	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	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	404% 3.63mg	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	24.3% 1.94mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	182% 4.2mg	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	16% 113mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Roasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Boiled Yardlong Bean with Salt have more Vitamin A and 11.6 times more Vitamin C than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 11.2 times more Vitamin B3, 138 times more Vitamin B5, 33.5 times more Vitamin B6 and 5.3 times more Vitamin B9 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Yardlong Bean with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yardlong Bean with Salt vs Roasted Sunflower Seeds:

• 7 ounces of Boiled Yardlong Bean with Salt have 80 times more Sodium and 72.9 times more Water than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 38.9 times more Copper, 3.9 times more Iron, 3.1 times more Magnesium, 10.5 times more Manganese, 20.3 times more Phosphorus, 2.9 times more Potassium, 52.9 times more Selenium and 14.7 times more Zinc than Boiled and Drained Yardlong Bean with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Energy, 498 times more Fat, 200.7 times more Saturated Fat, 4.1 times more Omega 3, 1365.9 times more Omega 6, 2.6 times more Carbohydrate and 7.6 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• 7 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6