Comparing Nutrients in 100 calories Cooked Frozen Yellow Snap Beans with Salt VS Toasted Sunflower Seeds

Weight per 100 calories

• Cooked Frozen Yellow Snap Beans with Salt: 357g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 22.1 times more energy per unit of mass than Boiled Frozen Yellow Snap Beans, drained with Salt, which is very high in comparison to other foods. Cooked Frozen Yellow Snap Beans with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Yellow Snap Beans with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	NA	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	28% 10.7g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	9.5% 5.32g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.4% 21.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.55% 1.37mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	10% 0.13mg	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	20.5% 82μg	9.6% 38.4μg	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	16.3% 14.6mg	0.25% 0.23mg	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	0.95% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	24.2% 0.22mg	33% 0.3mg	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	39.3% 3.14mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	15% 0.34mg	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% 111mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	NA	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	8.82% 327g	0.004% 0.16g	3700g per day for Men 19-50 years

Cooked Frozen Yellow Snap Beans With Salt VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Yellow Snap Beans with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Cooked Frozen Yellow Snap Beans with Salt vs Toasted Sunflower Seeds:

• 100 calories of Cooked Frozen Yellow Snap Beans with Salt have more Vitamin A, 2.4 times more Vitamin B1, 7 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 64.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B5 than Boiled Frozen Yellow Snap Beans, drained with Salt.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Yellow Snap Beans with Salt vs Toasted Sunflower Seeds:

• 100 calories of Cooked Frozen Yellow Snap Beans with Salt have 19 times more Calcium, 2.9 times more Iron, 4.1 times more Magnesium, 3.4 times more Manganese, 5.7 times more Potassium, 1805.4 times more Sodium, 2 times more Zinc and 2021 times more Water than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper and 1.7 times more Phosphorus than Boiled Frozen Yellow Snap Beans, drained with Salt.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Yellow Snap Beans with Salt have 13.2 times more Omega 3, 6.9 times more Carbohydrate, 5.8 times more Fiber and 1.9 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 15.1 times more Fat, 6.1 times more Saturated Fat and 47 times more Omega 6 than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Cooked Frozen Yellow Snap Beans with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Frozen Yellow Snap Beans with Salt provide inadequate amounts of Omega 6
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3