Comparing Nutrients in 300 calories Canned Green Snap Beans VS Roasted Sunflower Seeds

Weight per 300 calories

• Canned Green Snap Beans: 1429g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 27.7 times more energy per unit of mass than Canned Green Snap Beans, Solids with Salt, which is very high in comparison to other foods. Canned Green Snap Beans having very low energy density.

Which food has more nutrients per 300 calories - Canned Green Snap Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	1.94% 1.4g	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	12.2% 8.86g	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	% 9g	NA	g per day for Men 19-50 years
Sucrose	% 2.57g	NA	g per day for Men 19-50 years
Fiber	71.4% 27g	15% 5.72g	38g per day for Men 19-50 years
Protein	26.8% 15g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	28.6% 257μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	32% 0.41mg	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	85.7% 343μg	30.5% 122μg	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	44.4% 40mg	0.8% 0.72mg	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	2.86% 0.43mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	463% 556μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	53% 529mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	105% 0.94mg	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	159% 12.7mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	47.3% 1.1mg	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	45% 314mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	40.3% 1371mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	255% 3829mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	36% 1336g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Green Snap Beans vs Roasted Sunflower Seeds:

• Canned Green Snap Beans, Solids with Salt have more Vitamin A, 4.2 times more Vitamin B1, 5.2 times more Vitamin B2, 2.8 times more Vitamin B9, 55.4 times more Vitamin C and 399.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B5 and 31.4 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Canned Green Snap Beans vs Roasted Sunflower Seeds:

• Canned Green Snap Beans, Solids with Salt have 14.6 times more Calcium, 6.5 times more Iron, 2.8 times more Magnesium, 2.3 times more Manganese, 3.1 times more Potassium, 2475.8 times more Sodium and 2159.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.9 times more Phosphorus and 7.2 times more Selenium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Green Snap Beans, Solids with Salt have 52.6 times more Omega 3, 4.8 times more Carbohydrate, 14.6 times more Sugars, 4.7 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Fat, 2 times more Saturated Fat and 14.8 times more Omega 6 than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• 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 300 kcal.