Comparing Nutrients in 100 grams French Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	French Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 343kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	66.3% 25g	28% 10.6g	38g per day for Men 19-50 years
Protein	33.6% 19g	36% 20g	56g per day for Men 19-50 years

Vitamins

	French Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	61% 0.79mg	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	100% 399μg	58.5% 234μg	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	5.1% 4.6mg	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	200% 1.8mg	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	42.5% 3.4mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	90% 2.08mg	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	43.4% 304mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	38.7% 1316mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of French Beans vs Oil Roasted Sunflower Seeds:

• Raw French Beans have 1.7 times more Vitamin B1, 1.7 times more Vitamin B9 and 4.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 8.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw French Beans.
• Both Raw French Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for French Beans vs Oil Roasted Sunflower Seeds:

• Raw French Beans have 2.1 times more Calcium, 1.5 times more Magnesium, 2.7 times more Potassium and 6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Copper, 1.3 times more Iron, 1.7 times more Manganese, 3.7 times more Phosphorus, 6.1 times more Selenium and 2.7 times more Zinc than Raw French Beans.

Comparison of macro-nutrients per 100 grams:

• Raw French Beans have 9.4 times more Omega 3, 2.8 times more Carbohydrate and 2.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 25.4 times more Fat, 32 times more Saturated Fat and 77.4 times more Omega 6 than Raw French Beans.
• Both Raw French Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Raw French Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.