Comparing Nutrients in 500 calories Sunflower Seeds VS Canned Yellow Snap Beans with Liquids and Salt

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Canned Yellow Snap Beans with Liquids and Salt: 3333g

Sunflower Seeds have 38.9 times more energy per 100g than Canned Yellow Snap Beans with Liquids and Salt. It has very high energy density when compared to other foods. Canned Yellow Snap Beans Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Sunflower Seeds	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	89.7% 117g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	28.5% 20.7g	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	132% 50g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	77% 1mg	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	150% 600μg	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	126% 113mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	867% 1040μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	259% 2.33mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	486% 11mg	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	90% 633mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	96% 3267mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	576% 8633mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	85.3% 3156g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1 and 30.1 times more Vitamin E than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 51.9 times more Vitamin A, 5.6 times more Vitamin B2, 3.7 times more Vitamin B5, 3.1 times more Vitamin B9, 94.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Yellow Snap Beans Solids and Liquids with 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 with Liquids and Salt:

• Dried Sunflower Seed Kernels have 6.8 times more Selenium than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 12 times more Calcium, 1.5 times more Copper, 6.7 times more Iron, 1.6 times more Magnesium, 6.7 times more Manganese, 5.9 times more Potassium, 1120.4 times more Sodium, 1.6 times more Zinc and 779.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 13.2 times more Fat, 5 times more Saturated Fat and 29.6 times more Omega 6 than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 20.8 times more Omega 3, 6.8 times more Carbohydrate, 9.2 times more Sugars, 6.8 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.