Comparing Nutrients in 100 grams Cooked Frozen Yellow Snap Beans with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.97% 28kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.96% 6.45g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	NA	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	7.9% 3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.9% 0.035mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.98% 0.049mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	62% 0.81mg	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	5.75% 23μg	59.5% 238μg	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	4.56% 4.1mg	1.56% 1.4mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.9% 49mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	204% 1.83mg	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	11% 0.88mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	92% 2.1mg	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	4.43% 31mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Yellow Snap Beans with Salt VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Yellow Snap Beans with Salt versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Yellow Snap Beans with Salt vs Toasted Sunflower Seeds:

• 100 grams of Cooked Frozen Yellow Snap Beans with Salt have 2.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 9.3 times more Vitamin B1, 3.2 times more Vitamin B2, 11 times more Vitamin B3, 144.1 times more Vitamin B5, 13.4 times more Vitamin B6 and 10.3 times more Vitamin B9 than Boiled Frozen Yellow Snap Beans, drained with Salt.
• 100 grams of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin B5
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Yellow Snap Beans with Salt vs Toasted Sunflower Seeds:

• 100 grams of Cooked Frozen Yellow Snap Beans with Salt have 81.7 times more Sodium and 91.4 times more Water than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 30.1 times more Copper, 7.7 times more Iron, 5.4 times more Magnesium, 6.5 times more Manganese, 37.4 times more Phosphorus, 3.9 times more Potassium and 11 times more Zinc than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Cooked Frozen Yellow Snap Beans with Salt and Toasted Sunflower Seeds contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 22.1 times more Energy, 334.1 times more Fat, 135.3 times more Saturated Fat, 1.7 times more Omega 3, 1038.6 times more Omega 6, 3.2 times more Carbohydrate, 3.8 times more Fiber and 11.6 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• 100 grams of Cooked Frozen Yellow Snap Beans with Salt provide inadequate amounts of Energy and Omega 6