Comparing Nutrients in 300 calories Sunflower Seeds VS Microwaved All Styles Frozen Green Snap Beans

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Microwaved All Styles Frozen Green Snap Beans: 909g

Sunflower Seeds have 17.7 times more energy per 100g than Microwaved All Styles Frozen Green Snap Beans. It has very high energy density when compared to other foods. Microwaved All Styles Frozen Green Snap Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Sunflower Seeds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.84% 3.73g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	49% 63.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	32.6% 23.6g	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	17% 12.4g	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	% 7.55g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 3.73g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	81.3% 31g	38g per day for Men 19-50 years
Protein	19% 10.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	55.3% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	44% 0.57mg	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% 117μg	27.3% 109μg	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	0.8% 0.72mg	111% 100mg	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	120% 18mg	25.5% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	437% 525μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	4% 40mg	55.5% 555mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	66.7% 0.6mg	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	33.7% 2.7mg	91% 7.27mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	130% 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	48.4% 339mg	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	22% 818g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B6 and 4.7 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 5.1 times more Vitamin B2, 2.6 times more Vitamin B5, 139 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Microwaved All Styles Frozen Green Snap Beans:

• Dried Sunflower Seed Kernels have 1.5 times more Copper and 3 times more Selenium than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 13.8 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 6.5 times more Potassium and 336.5 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 7.1 times more Fat, 2.7 times more Saturated Fat and 15.9 times more Omega 6 than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 38.9 times more Omega 3, 6.2 times more Carbohydrate, 17.6 times more Sugars, 7 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.