Comparing Nutrients in 1 pound 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	5.16% 150kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	615% 105g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	103% 39g	38g per day for Men 19-50 years
Protein	16% 9g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	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	27.7% 277mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11% 408g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 pound 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 pound:

• 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 lb.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.