Comparing Nutrients in 100 calories Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Roasted Sunflower Seeds

Weight per 100 calories

• Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix: 270g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 15.7 times more energy per unit of mass than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn, which is very high in comparison to other foods. Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix having low energy density.

Which food has more nutrients per 100 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.8g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	9% 6.5g	0.65% 0.47g	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	22% 8.38g	5% 1.9g	38g per day for Men 19-50 years
Protein	6.76% 3.8g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	175% 1576μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.76% 0.081mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	10.6% 0.14mg	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	12% 48.6μg	10% 40.7μg	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	11.4% 10.3mg	0.27% 0.24mg	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	5.23% 0.78mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.68% 56.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	22% 1.76mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	9.65% 40.5mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	14.3% 100mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.3mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	6.6% 244g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Roasted Sunflower Seeds:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have more Vitamin A, 4.5 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B6, 42.7 times more Vitamin C and 106 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.7 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Roasted Sunflower Seeds:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 4.7 times more Calcium, 2.7 times more Iron, 1.8 times more Magnesium, 2.6 times more Potassium, 136.3 times more Sodium, 1.5 times more Zinc and 1182.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Phosphorus and 16.8 times more Selenium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 6.2 times more Omega 3, 4.8 times more Carbohydrate, 13.9 times more Sugars and 4.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.8 times more Fat, 8.5 times more Saturated Fat and 29.4 times more Omega 6 than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.