Comparing Nutrients in 14 ounces Green Snap BeansVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Sunflower Seeds

13%

74%

13%

14 oz ▼

Macro Nutrients

Green Snap Beansvs Sunflower Seeds

4.24%123kcal

Energy

80%2318kcal

123 kcalvs2318 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.9%0.87g

Fat

211%204g

0.87 gvs204 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g

Saturated Fat

55.3%17.7g

0.2 gvs17.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g

Omega 3

15%0.24g

0.27 gvs0.24 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g

Omega 6

538%91g

0.17 gvs91 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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21.3%27.7g

Carbohydrate

61%79.4g

27.7 gvs79.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18%13g

Sugars

14.3%10.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

13 gvs10.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.6%5.5g

Fructose

≤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]

5.5 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6g

Glucose

6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.43g

Sucrose

%9.92g

1.43 gvs9.92 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.2%10.7g

Fiber

90%34g

10.7 gvs34 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.26g

Protein

147%82.5g

7.26 gvs82.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Snap Beansvs Sunflower Seeds

15.4%139μg

Vitamin A

1.32%12μg

RAE, retinol activity equivalents

139 μgvs12 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.33mg

Vitamin B1

490%5.87mg

Thiamine

0.33 mgvs5.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.8%0.41mg

Vitamin B2

108%1.4mg

Riboflavin

0.41 mgvs1.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.2%2.9mg

Vitamin B3

207%33mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.89mg

Vitamin B5

89.7%4.5mg

Pantothenic acid

0.89 mgvs4.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43%0.56mg

Vitamin B6

411%5.34mg

Pyridoxine

0.56 mgvs5.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32.7%131μg

Vitamin B9

225%901μg

Folates and Folic Acid

131 μgvs901 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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54%48.4mg

Vitamin C

6.17%5.56mg

Ascorbic acid

48.4 mgvs5.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11%1.63mg

Vitamin E

931%140mg

Tocopherols and Tocotrienols

1.63 mgvs140 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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142%171μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

171 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Snap Beansvs Sunflower Seeds

14.7%147mg

Calcium

31%310mg

147 mgvs310 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.4%0.27mg

Copper

794%7.14mg

0.27 mgvs7.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.9%75.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

75.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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51%4.1mg

Iron

260%21mg

4.1 mgvs21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg

Magnesium

307%1290mg

99 mgvs1290 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.3%0.86mg

Manganese

336%7.74mg

0.86 mgvs7.74 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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367%165μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

165 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.5%151mg

Phosphorus

374%2619mg

151 mgvs2619 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg

Potassium

75.3%2560mg

837 mgvs2560 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

382%210μg

2.4 μgvs210 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg

Sodium

2.4%35.7mg

24 mgvs35.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.66%0.95mg

Zinc

180%20mg

0.95 mgvs20 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.7%358g

Water

0.51%18.8g

358 gvs18.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Green Snap Beans vs Sunflower Seeds:

Raw Green Snap Beans have 11.7 times more Vitamin A, 8.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 18 times more Vitamin B1, 3.4 times more Vitamin B2, 11.4 times more Vitamin B3, 5 times more Vitamin B5, 9.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 85.8 times more Vitamin E than Raw Green Snap Beans.
Both Raw Green Snap Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Snap Beans vs Sunflower Seeds:

Raw Green Snap Beans have 19.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 26.1 times more Copper, 5.1 times more Iron, 13 times more Magnesium, 9 times more Manganese, 17.4 times more Phosphorus, 3.1 times more Potassium, 88.3 times more Selenium and 20.8 times more Zinc than Raw Green Snap Beans.

Comparison of macro-nutrients per 14 ounces:

Raw Green Snap Beans have 1.2 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 18.8 times more Energy, 233.9 times more Fat, 89.1 times more Saturated Fat, 523.9 times more Omega 6, 2.9 times more Carbohydrate, 3.2 times more Fiber and 11.4 times more Protein than Raw Green Snap Beans.
Both Raw Green Snap Beans and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
Both Raw Green Snap Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Green Snap BeansVS Boiled Green Snap BeansSunflower SeedsVS Boiled Green Snap BeansGreen Snap BeansVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Green Snap BeansVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: