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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Canned Yellow Snap Beans with Liquids: 3333g

Roasted Sunflower Seeds have 38.8 times more energy per 100g than Canned Yellow Snap Beans with Liquids. It has very high energy density when compared to other foods. Canned Yellow Snap Beans Solids and Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Yellow Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	89.7% 117g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	132% 50g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 1.2mg	148% 133mg	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	149% 22.4mg	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	867% 1040μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	6% 60mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	96% 3267mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	85.3% 3156g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B5 and 2.9 times more Vitamin E than Canned Yellow Snap Beans Solids and Liquids.
• While Canned Yellow Snap Beans Solids and Liquids contain more Vitamin A, 9.2 times more Vitamin B1, 8 times more Vitamin B2, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9, 110.9 times more Vitamin C and 448.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Yellow Snap Beans Solids and Liquids have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Yellow Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Phosphorus and 10.2 times more Selenium than Canned Yellow Snap Beans Solids and Liquids.
• While Canned Yellow Snap Beans Solids and Liquids contain 13.3 times more Calcium, 1.5 times more Copper, 9.2 times more Iron, 3.9 times more Magnesium, 6.2 times more Manganese, 4.5 times more Potassium, 181.1 times more Sodium, 1.5 times more Zinc and 3061.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.8 times more Fat, 5.8 times more Saturated Fat and 42.2 times more Omega 6 than Canned Yellow Snap Beans Solids and Liquids.
• While Canned Yellow Snap Beans Solids and Liquids contain 18 times more Omega 3, 5.6 times more Carbohydrate, 8.8 times more Sugars, 5.2 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Yellow Snap Beans Solids and Liquids have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Yellow Snap Beans Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.