Comparing Nutrients in 1 pound Microwaved All Styles Frozen Green Snap Beans VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	5.16% 150kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	125% 163g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	8.5% 6.17g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	62% 23.6g	38g per day for Men 19-50 years
Protein	16% 9g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	263% 3.4mg	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	13.6% 54.4μg	252% 1007μg	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	55.4% 50mg	6.55% 5.9mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	27.7% 277mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	863% 7.77mg	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	45.4% 3.63mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	389% 8.96mg	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	27.2% 191mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	11% 408g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved All Styles Frozen Green Snap Beans VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved All Styles Frozen Green Snap Beans versus 1 lb of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Microwaved All Styles Frozen Green Snap Beans vs Sunflower Seed Flour:

• 1 pound of Microwaved All Styles Frozen Green Snap Beans has 8.5 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 43.7 times more Vitamin B1, 2.6 times more Vitamin B2, 15.1 times more Vitamin B3, 39.3 times more Vitamin B5, 12 times more Vitamin B6 and 18.5 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Microwaved All Styles Frozen Green Snap Beans vs Sunflower Seed Flour:

• 1 pound of Microwaved All Styles Frozen Green Snap Beans has 3.5 times more Potassium and 12 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.9 times more Calcium, 26 times more Copper, 8.3 times more Iron, 11.9 times more Magnesium, 6 times more Manganese, 16.4 times more Phosphorus, 58.2 times more Selenium and 16 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• 1 pound of Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved All Styles Frozen Green Snap Beans has 66 times more Omega 3 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 9.9 times more Energy, 10.6 times more Omega 6, 5.1 times more Carbohydrate, 1.5 times more Fiber and 24.3 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• 1 pound of Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3