Comparing Nutrients in 1 pound Canned Yellow Snap Beans with Liquids and Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Yellow Snap Beans with Liquids and Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.35% 68kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	72% 93g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	137% 52g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans with Liquids and Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	640% 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	20.4% 81.6μg	270% 1080μg	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	17% 15.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans with Liquids and Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	924% 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	51% 4.1mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	417% 9.6mg	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	12.3% 86mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	219% 24mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Yellow Snap Beans with Liquids and Salt vs Toasted Sunflower Seeds:

• Canned Yellow Snap Beans Solids and Liquids with Salt have 2.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 13 times more Vitamin B1, 5.6 times more Vitamin B2, 21 times more Vitamin B3, 66.6 times more Vitamin B5, 26.8 times more Vitamin B6 and 13.2 times more Vitamin B9 than Canned Yellow Snap Beans Solids and Liquids with Salt.
• Both Canned Yellow Snap Beans Solids and Liquids with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Yellow Snap Beans with Liquids and Salt vs Toasted Sunflower Seeds:

• Canned Yellow Snap Beans Solids and Liquids with Salt have 86.3 times more Sodium and 94.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 26.2 times more Copper, 7.6 times more Iron, 9.9 times more Magnesium, 6.3 times more Manganese, 60.9 times more Phosphorus, 5 times more Potassium and 26.5 times more Zinc than Canned Yellow Snap Beans Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 41.3 times more Energy, 568 times more Fat, 258.8 times more Saturated Fat, 2.5 times more Omega 3, 1869.5 times more Omega 6, 5.9 times more Carbohydrate, 7.7 times more Fiber and 21.5 times more Protein than Canned Yellow Snap Beans Solids and Liquids with Salt.
• Both Canned Yellow Snap Beans Solids and Liquids with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.