Comparing Nutrients in 300 calories Sunflower Seed Butter VS Microwaved Green Snap Beans

Weight per 300 calories

• Sunflower Seed Butter: 48.6g
• Microwaved Green Snap Beans: 909g

Sunflower Seed Butter has 18.7 times more energy per 100g than Microwaved Green Snap Beans. It has very high energy density when compared to other foods. Microwaved Green Snap Beans having low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Microwaved Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Sunflower Seed Butter	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	45% 58.3g	130g per day for Men 19-50 years
Sugars	7.07% 5.12g	40.4% 29.3g	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	0% 0g	18% 13g	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	% 0g	% 13g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 3g	g per day for Men 19-50 years
Fiber	7.3% 2.77g	81.3% 31g	38g per day for Men 19-50 years
Protein	15% 8.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	54.5% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	86.7% 1.13mg	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	29% 115μg	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.46% 1.3mg	73.7% 66.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	91% 0.82mg	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	25% 2mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	60.6% 255mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	131% 3mg	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	46.3% 324mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	86.4% 2936mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	22% 819g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Microwaved Green Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Microwaved Green Snap Beans?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Microwaved Green Snap Beans:

• 300 kcal of Microwaved Green Snap Beans contain 27.5 times more Vitamin B1, 8.6 times more Vitamin B2, 2.1 times more Vitamin B3, 4.8 times more Vitamin B5, 4.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 50.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C

Comparing minerals per 300 calories for Sunflower Seed Butter vs Microwaved Green Snap Beans:

• 300 kcal of Microwaved Green Snap Beans contain 16.1 times more Calcium, 3.8 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 10.5 times more Potassium, 1.5 times more Zinc and 2715.3 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Microwaved Green Snap Beans contain similar levels of Copper per 300 calories.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter have 5.9 times more Fat than Microwaved Green Snap Beans.
• While 300 kcal of Microwaved Green Snap Beans contain 5.1 times more Carbohydrate, 5.7 times more Sugars, more Fructose, 11.2 times more Fiber and 2.5 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Microwaved Green Snap Beans offer comparable quantities of Energy per 300 calories.