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

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	163% 52g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1928% 328g	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	185% 241g	130g per day for Men 19-50 years
Sugars	36% 26g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	292% 111g	38g per day for Men 19-50 years
Protein	35.4% 20g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61% 610mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	2033% 18.3mg	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	100% 8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	24.3% 899g	0.32% 12g	3700g per day for Men 19-50 years

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

• Microwaved All Styles Frozen Green Snap Beans have 7.9 times more Vitamin C and 21.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 14.5 times more Vitamin B3, 41.9 times more Vitamin B5, 12.8 times more Vitamin B6, 19.8 times more Vitamin B9 and 62.1 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 Roasted Sunflower Seeds:

• Microwaved All Styles Frozen Green Snap Beans have 74.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.7 times more Copper, 4.8 times more Iron, 4.4 times more Magnesium, 6.4 times more Manganese, 27.5 times more Phosphorus, 3.6 times more Potassium, 79.3 times more Selenium and 17.1 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved All Styles Frozen Green Snap Beans have 1.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.6 times more Energy, 121.5 times more Fat, 56.7 times more Saturated Fat, 399.8 times more Omega 6, 3.4 times more Carbohydrate, 3.3 times more Fiber and 9.8 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.