Comparing Nutrients in 100 calories Microwaved Green Snap Beans VS Sunflower Seeds

Weight per 100 calories

• Microwaved Green Snap Beans: 303g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 17.7 times more energy per unit of mass than Microwaved Green Snap Beans, which is very high in comparison to other foods. Microwaved Green Snap Beans having low energy density.

Which food has more nutrients per 100 calories - Microwaved Green Snap Beans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Microwaved Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	0.62% 0.45g	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	6.06% 4.4g	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	% 4.36g	NA	g per day for Men 19-50 years
Sucrose	% 1g	% 0.43g	g per day for Men 19-50 years
Fiber	27% 10.3g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	12.5% 7g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	17.7% 0.23mg	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	35.6% 142μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.6% 22mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	34.2% 0.31mg	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	31.4% 2.5mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	14.5% 0.33mg	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	21.2% 148mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	28.8% 979mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	7.37% 273g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Microwaved Green Snap Beans vs Sunflower Seeds:

• Microwaved Green Snap Beans have 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 92.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Microwaved Green Snap Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Microwaved Green Snap Beans vs Sunflower Seeds:

• Microwaved Green Snap Beans have 12.5 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 8.9 times more Potassium, 1.3 times more Zinc and 336.9 times more Water than Dried Sunflower Seed Kernels.
• Both Microwaved Green Snap Beans and Dried Sunflower Seed Kernels have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Microwaved Green Snap Beans have 5.7 times more Carbohydrate, 21.7 times more Sugars, 7 times more Fiber and 2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.8 times more Fat than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Microwaved Green Snap Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 kcal.