Comparing Nutrients in 500 calories Sunflower Seeds VS Green Snap Beans

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Green Snap Beans: 1613g

Sunflower Seeds have 18.8 times more energy per 100g than Green Snap Beans. It has very high energy density when compared to other foods. Raw Green Snap Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Sunflower Seeds	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	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	69.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	86.5% 112g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	72.5% 52.6g	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	31% 22.4g	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	% 24.4g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 5.8g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	115% 43.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	62.7% 565μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	175% 2.27mg	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	133% 532μg	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	219% 197mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	578% 694μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Green Snap Beans	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	59.7% 597mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.66% 306μg	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	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	96% 403mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	151% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1491% 671μg	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	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	100% 3403mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	39.4% 1457g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.6 times more Vitamin E than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 219.8 times more Vitamin A, 5.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 164.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Snap Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.4 times more Copper and 4.7 times more Selenium than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 8.9 times more Calcium, 3.7 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 6.2 times more Potassium, 12.6 times more Sodium and 359.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Snap Beans have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 12.4 times more Fat, 4.7 times more Saturated Fat and 27.8 times more Omega 6 than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 21.7 times more Omega 3, 6.6 times more Carbohydrate, 23.4 times more Sugars, 5.9 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Snap Beans have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.