Comparing Nutrients in 300 calories Boiled Frozen Green Snap Beans VS Sunflower Seeds

Weight per 300 calories

• Boiled Frozen Green Snap Beans: 1071g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 20.9 times more energy per unit of mass than Drained Boiled Frozen Green Snap Beans without Salt , which is very high in comparison to other foods. Boiled Frozen Green Snap Beans having very low energy density.

Which food has more nutrients per 300 calories - Boiled Frozen Green Snap Beans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Green Snap Beans	18%	5%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Frozen Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	27.8% 20g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	84.6% 32g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	28.5% 16g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25% 225μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	53% 0.69mg	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	61.6% 246μg	29% 117μg	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	49% 44mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	340% 408μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Green Snap Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	70.2% 0.63mg	103% 0.92mg	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	88.4% 7.07mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	48.5% 204mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	43.6% 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	44.4% 311mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	50% 1704mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	26.5% 980g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Frozen Green Snap Beans vs Sunflower Seeds:

• Drained Boiled Frozen Green Snap Beans without Salt have 146 times more Vitamin A, 5.3 times more Vitamin B2, 2.1 times more Vitamin B9, 61.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1 and 42.2 times more Vitamin E than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Drained Boiled Frozen Green Snap Beans without Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Frozen Green Snap Beans vs Sunflower Seeds:

• Drained Boiled Frozen Green Snap Beans without Salt have 11.2 times more Calcium, 2.6 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, 5.1 times more Potassium and 403.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper and 6.4 times more Selenium than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Drained Boiled Frozen Green Snap Beans without Salt and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Drained Boiled Frozen Green Snap Beans without Salt have 16.3 times more Omega 3, 6.7 times more Carbohydrate, 15 times more Sugars, 7.3 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.5 times more Fat, 4.9 times more Saturated Fat and 30.7 times more Omega 6 than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Drained Boiled Frozen Green Snap Beans without Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.