Comparing Nutrients in 1 pound Canned Green Snap Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Green Snap Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.3% 95kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	84% 109g	130g per day for Men 19-50 years
Sugars	9% 6.53g	17% 12.4g	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	3.88% 2.8g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	132% 50.3g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	281% 3.65mg	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	27.2% 109μg	269% 1075μg	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	14% 12.7mg	7.06% 6.35mg	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	0.91% 0.14mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.8% 168mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	922% 8.3mg	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	50.5% 4.04mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	416% 9.57mg	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	14.3% 100mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	218% 24mg	11mg per day for Men 19-50 years
Water	11.5% 424g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Green Snap Beans vs Roasted Sunflower Seeds:

• Canned Green Snap Beans, Solids with Salt have more Vitamin A, 2 times more Vitamin C and 14.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B1, 5.3 times more Vitamin B2, 34.2 times more Vitamin B3, 35.2 times more Vitamin B5, 26.8 times more Vitamin B6, 9.9 times more Vitamin B9 and 870 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Green Snap Beans vs Roasted Sunflower Seeds:

• Canned Green Snap Beans, Solids with Salt have 89.3 times more Sodium and 77.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 46.9 times more Copper, 4.3 times more Iron, 9.9 times more Magnesium, 12.1 times more Manganese, 52.5 times more Phosphorus, 8.9 times more Potassium, 198.3 times more Selenium and 27.8 times more Zinc than Canned Green Snap Beans, Solids with Salt.

Comparison of macro-nutrients per 1 pound:

• Canned Green Snap Beans, Solids with Salt have 1.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.7 times more Energy, 121.5 times more Fat, 56.1 times more Saturated Fat, 409.8 times more Omega 6, 5.7 times more Carbohydrate, 1.9 times more Sugars, 5.8 times more Fiber and 18.4 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.