Comparing Nutrients in 500 calories Microwaved Green Snap Beans VS Toasted Sunflower Seeds

Weight per 500 calories

• Microwaved Green Snap Beans: 1515g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 18.8 times more energy per unit of mass than Microwaved Green Snap Beans, which is very 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Microwaved Green Snap Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.58g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	NA	15% 4.8g	32g per day for Men 19-50 years
Omega 3	NA	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	12.8% 16.6g	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	24.4% 9.3g	38g per day for Men 19-50 years
Protein	62.5% 35g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83.3% 833mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	152% 1.36mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	101% 424mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	144% 4894mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.76mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	37% 1364g	0.022% 0.81g	3700g per day for Men 19-50 years

Microwaved Green Snap Beans VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Microwaved Green Snap Beans vs Toasted Sunflower Seeds:

• 500 calories of Microwaved Green Snap Beans have 4.5 times more Vitamin B1, 4.9 times more Vitamin B2, 3.5 times more Vitamin B3, 2.9 times more Vitamin B6, 3.7 times more Vitamin B9 and 97.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B5 than Microwaved Green Snap Beans.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Microwaved Green Snap Beans vs Toasted Sunflower Seeds:

• 500 calories of Microwaved Green Snap Beans have 18.1 times more Calcium, 2.3 times more Iron, 4.1 times more Magnesium, 2.9 times more Manganese, 12.3 times more Potassium, 1.3 times more Zinc and 1688.9 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Phosphorus than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Toasted Sunflower Seeds contain similar levels of Copper per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved Green Snap Beans have 5.8 times more Carbohydrate, 5.5 times more Fiber and 2.5 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Fat than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.