Comparing Nutrients in 1 kilogram Microwaved All Styles Frozen Green Snap Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	154% 200g	130g per day for Men 19-50 years
Sugars	36% 26g	36% 26g	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	18.8% 13.6g	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	% 8.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	% 25g	g per day for Men 19-50 years
Fiber	89.5% 34g	226% 86g	38g per day for Men 19-50 years
Protein	35.4% 20g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	1035% 13.5mg	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	30% 120μg	568% 2270μg	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	122% 110mg	15.6% 14mg	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	28% 4.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	61% 610mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	2000% 18mg	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	100% 8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	848% 19.5mg	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	60% 420mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	455% 50mg	11mg per day for Men 19-50 years
Water	24.3% 899g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved All Styles Frozen Green Snap Beans vs Sunflower Seeds:

• Microwaved All Styles Frozen Green Snap Beans have 7.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.3 times more Vitamin B1, 3.4 times more Vitamin B2, 17.2 times more Vitamin B3, 6.7 times more Vitamin B5, 21.3 times more Vitamin B6, 18.9 times more Vitamin B9 and 83.7 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.

Comparing minerals per 1 kilogram for Microwaved All Styles Frozen Green Snap Beans vs Sunflower Seeds:

• Microwaved All Styles Frozen Green Snap Beans have 19 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 27.3 times more Copper, 6.6 times more Iron, 11.2 times more Magnesium, 5.9 times more Manganese, 15.7 times more Phosphorus, 2.7 times more Potassium, 53 times more Selenium and 16.1 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved All Styles Frozen Green Snap Beans have 2.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.7 times more Energy, 125.5 times more Fat, 48.4 times more Saturated Fat, 281.1 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Fiber and 10.5 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.