Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Microwaved Green Snap Beans

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Microwaved Green Snap Beans
23%
11%
66%
5 oz ▼

Macro Nutrients

28.5%828kcal
Energy
1.6%46.8kcal
828 kcalvs46.8 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
75%73g
Fat
0.73%0.71g
73 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
19.7%6.3g
Saturated Fat
NA
6.3 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.3%0.085g
Omega 3
NA
0.085 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
192%32.7g
Omega 6
NA
32.7 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
22%28.3g
Carbohydrate
7%9.1g
28.3 gvs9.1 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.12%3.7g
Sugars
6.3%4.56g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.7 gvs4.56 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
2.83%2.06g
≤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]
NA gvs2.06 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%2.04g
NA gvs2.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.54g
Sucrose
%0.47g
3.54 gvs0.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
32%12g
Fiber
12.7%4.8g
12 gvs4.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
52.6%29.5g
Protein
5.85%3.27g
29.5 gvs3.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.47%4.25μg
Vitamin A
NA
RAE, retinol activity equivalents
4.25 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
175%2.1mg
Vitamin B1
9.2%0.11mg
Thiamine
2.1 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
38.7%0.5mg
Vitamin B2
8.18%0.11mg
Riboflavin
0.5 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
74%12mg
Vitamin B3
6.85%1.1mg
Niacin, nicotinic acid, niacinamide
12 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
32%1.6mg
Vitamin B5
8.5%0.43mg
Pantothenic acid
1.6 mgvs0.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
147%1.9mg
Vitamin B6
13.5%0.18mg
Pyridoxine
1.9 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
80.4%322μg
Vitamin B9
16.7%66.6μg
Folates and Folic Acid
322 μgvs66.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.2%2mg
Vitamin C
11.5%10.3mg
Ascorbic acid
2 mgvs10.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
332%50mg
Vitamin E
NA
Tocopherols and Tocotrienols
50 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

11%111mg
Calcium
7.8%78mg
111 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
283%2.55mg
Copper
14%0.13mg
2.55 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
93%7.44mg
Iron
14.7%1.18mg
7.44 mgvs1.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
110%461mg
Magnesium
9.45%39.7mg
461 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
120%2.76mg
Manganese
20.5%0.47mg
2.76 mgvs0.47 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
134%936mg
Phosphorus
9.92%69.5mg
936 mgvs69.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
27%914mg
Potassium
13.5%458mg
914 mgvs458 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
137%75μg
Selenium
NA
75 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.85%12.8mg
Sodium
0.28%4.25mg
12.8 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
64.4%7.1mg
Zinc
4.9%0.54mg
7.1 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.18%6.7g
Water
3.45%128g
6.7 gvs128 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Microwaved Green Snap Beans:
Comparing minerals per 5 ounces for Sunflower Seeds vs Microwaved Green Snap Beans:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: