Comparing Nutrients in 500 calories Sunflower Seeds VS Canned Green Snap Beans

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Canned Green Snap Beans: 2381g

Sunflower Seeds have 27.8 times more energy per 100g than Canned Green Snap Beans. It has very high energy density when compared to other foods. Canned Green Snap Beans, Solids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Canned Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Sunflower Seeds	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	10% 9.76g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	76.7% 100g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	47.3% 34.3g	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	NA	20.4% 14.8g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 4.3g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	119% 45.2g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	84.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	55% 0.71mg	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	48.6% 194μg	143% 571μg	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	1.33% 1.2mg	74% 66.7mg	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	201% 30mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	772% 926μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	88% 881mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	103% 0.93mg	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	56% 4.5mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	181% 4.17mg	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	80.7% 565mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	17.3% 9.52μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	425% 6381mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	60% 2227g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 42.2 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 166.9 times more Vitamin A, 3.6 times more Vitamin B2, 4.9 times more Vitamin B5, 2.9 times more Vitamin B9, 55.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.7 times more Copper and 4.8 times more Selenium than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 13.2 times more Calcium, 4.7 times more Iron, 2.5 times more Manganese, 4.1 times more Potassium, 828.1 times more Sodium and 549.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Green Snap Beans, Solids with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.5 times more Fat, 1.7 times more Saturated Fat and 10.4 times more Omega 6 than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 60.7 times more Omega 3, 5.8 times more Carbohydrate, 15.3 times more Sugars, 6.1 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Green Snap Beans, Solids with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.