Comparing Nutrients in 500 calories Microwaved Green Snap Beans VS Sunflower Seed Flour

Weight per 500 calories

• Microwaved Green Snap Beans: 1515g
• Sunflower Seed Flour: 153g

Partially Defatted Sunflower Seed Flour has 9.9 times more energy per unit of mass than Microwaved Green Snap Beans, which is high in comparison to other foods. Microwaved Green Snap Beans having low energy density.

Discover which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Microwaved Green Snap Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.58g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	NA	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	42.3% 55g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	NA	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	30.3% 22g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	136% 51.5g	21% 7.98g	38g per day for Men 19-50 years
Protein	62.5% 35g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	89% 1.15mg	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	178% 712μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	123% 111mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Microwaved Green Snap Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	83.3% 833mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	152% 1.36mg	292% 2.63mg	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	157% 12.6mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	101% 424mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	132% 3.03mg	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	106% 742mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	144% 4894mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	NA	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.76mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	37% 1364g	0.31% 11.5g	3700g per day for Men 19-50 years

Microwaved Green Snap Beans VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Microwaved Green Snap Beans vs Sunflower Seed Flour:

• 500 calories of Microwaved Green Snap Beans have 2.8 times more Vitamin B2, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 55.5 times more Vitamin C than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 4.1 times more Vitamin B1 and 2.2 times more Vitamin B5 than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Microwaved Green Snap Beans vs Sunflower Seed Flour:

• 500 calories of Microwaved Green Snap Beans have 4.8 times more Calcium, 1.2 times more Iron, 1.7 times more Manganese, 47.6 times more Potassium and 119.1 times more Water than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 1.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Microwaved Green Snap Beans.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved Green Snap Beans have 1.8 times more Carbohydrate and 6.5 times more Fiber than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 2.1 times more Protein than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.