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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Canned Yellow Snap Beans: 2500g

Sunflower Seeds have 29.2 times more energy per 100g than Canned Yellow Snap Beans. It has very high energy density when compared to other foods. Drained Canned Yellow Snap Beans without salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Sunflower Seeds	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	48.4% 0.78g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.8% 0.48g	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% 113g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	27% 19.5g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	85.5% 32.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	51.3% 28.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	71% 0.93mg	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	200% 800μg	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	133% 120mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	810% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	106% 0.95mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	217% 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	80.7% 565mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	66% 7.25mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	63% 2333g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 40.1 times more Vitamin E than Drained Canned Yellow Snap Beans without salt.
• While Drained Canned Yellow Snap Beans without salt contain 175.2 times more Vitamin A, 4.6 times more Vitamin B2, 3.3 times more Vitamin B5, 4.1 times more Vitamin B9, 100.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.6 times more Copper and 4.5 times more Selenium than Drained Canned Yellow Snap Beans without salt.
• While Drained Canned Yellow Snap Beans without salt contain 9.7 times more Calcium, 5 times more Iron, 3 times more Manganese, 4.9 times more Potassium, 1.7 times more Zinc and 576 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Drained Canned Yellow Snap Beans without salt have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 17.6 times more Fat, 6.9 times more Saturated Fat and 41.5 times more Omega 6 than Drained Canned Yellow Snap Beans without salt.
• While Drained Canned Yellow Snap Beans without salt contain 15.1 times more Omega 3, 6.6 times more Carbohydrate, 8.7 times more Sugars, 4.4 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Drained Canned Yellow Snap Beans without salt have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.