Comparing Nutrients in 300 calories Sunflower Seeds VS Frozen Yellow Snap Beans

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Frozen Yellow Snap Beans: 909g

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

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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Frozen Yellow 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	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	53% 69g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	28% 20g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	64.3% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	29.4% 0.38mg	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	34% 136μg	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	0.8% 0.72mg	130% 117mg	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	120% 18mg	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	341% 409μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	4% 40mg	38% 382mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	49.5% 0.45mg	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	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	152% 3.5mg	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	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.6% 3.64μg	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	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	22% 817g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B6 and 39.7 times more Vitamin E than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 41.3 times more Vitamin A, 4.6 times more Vitamin B2, 1.3 times more Vitamin B5, 163.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 2.1 times more Copper and 7.5 times more Selenium than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 9.5 times more Calcium, 2.9 times more Iron, 3.5 times more Manganese, 5.1 times more Potassium and 336.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Unprepared Frozen Yellow Snap Beans have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 13.8 times more Fat, 5.4 times more Saturated Fat and 31.8 times more Omega 6 than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 19.5 times more Omega 3, 6.7 times more Carbohydrate, 15 times more Sugars, 5.8 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Unprepared Frozen Yellow Snap Beans have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.