Comparing Nutrients in 1 pound Green Snap BeansVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Sunflower Seeds

13%

74%

13%

1 lb ▼

Macro Nutrients

Green Snap Beansvs Sunflower Seeds

4.85%141kcal

Energy

91%2649kcal

141 kcalvs2649 kcal

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

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1.03%1g

Fat

241%233g

1 gvs233 g

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

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0.71%0.23g

Saturated Fat

63%20.2g

0.23 gvs20.2 g

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

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19.6%0.31g

Omega 3

17%0.27g

0.31 gvs0.27 g

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

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1.17%0.2g

Omega 6

615%105g

0.2 gvs105 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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24.3%31.6g

Carbohydrate

69.8%91g

31.6 gvs91 g

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

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20.4%14.8g

Sugars

16.4%12g

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

14.8 gvs12 g

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

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8.7%6.3g

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]

6.3 gvsNA g

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

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%6.85g

Glucose

6.85 gvsNA g

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

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%1.63g

Sucrose

%11.3g

1.63 gvs11.3 g

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

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32.2%12.2g

Fiber

103%39g

12.2 gvs39 g

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

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15%8.3g

Protein

168%94g

8.3 gvs94 g

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

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Vitamins

Green Snap Beansvs Sunflower Seeds

17.6%159μg

Vitamin A

1.5%13.6μg

RAE, retinol activity equivalents

159 μgvs13.6 μg

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

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31%0.37mg

Vitamin B1

559%6.7mg

Thiamine

0.37 mgvs6.7 mg

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

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36.3%0.47mg

Vitamin B2

124%1.6mg

Riboflavin

0.47 mgvs1.6 mg

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

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21%3.33mg

Vitamin B3

236%38mg

Niacin, nicotinic acid, niacinamide

3.33 mgvs38 mg

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

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20.4%1.02mg

Vitamin B5

103%5.13mg

Pantothenic acid

1.02 mgvs5.13 mg

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

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49%0.64mg

Vitamin B6

469%6.1mg

Pyridoxine

0.64 mgvs6.1 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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37.4%150μg

Vitamin B9

257%1030μg

Folates and Folic Acid

150 μgvs1030 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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61.5%55.3mg

Vitamin C

7.06%6.35mg

Ascorbic acid

55.3 mgvs6.35 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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12.4%1.86mg

Vitamin E

1064%160mg

Tocopherols and Tocotrienols

1.86 mgvs160 mg

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

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163%195μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

195 μgvs0 μg

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

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Minerals

Green Snap Beansvs Sunflower Seeds

16.8%168mg

Calcium

35.4%354mg

168 mgvs354 mg

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

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34.8%0.31mg

Copper

907%8.16mg

0.31 mgvs8.16 mg

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

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2.15%86μg

Fluoride

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

86 μgvsNA μg

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

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58.4%4.67mg

Iron

298%24mg

4.67 mgvs24 mg

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

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27%113mg

Magnesium

351%1474mg

113 mgvs1474 mg

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

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42.6%0.98mg

Manganese

385%8.85mg

0.98 mgvs8.85 mg

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

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419%189μg

Molybdenum

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

189 μgvsNA μg

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

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24.6%172mg

Phosphorus

428%2994mg

172 mgvs2994 mg

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

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28%957mg

Potassium

86%2926mg

957 mgvs2926 mg

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

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4.95%2.72μg

Selenium

437%240μg

2.72 μgvs240 μg

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

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1.8%27.2mg

Sodium

2.72%41mg

27.2 mgvs41 mg

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

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9.9%1.1mg

Zinc

206%22.7mg

1.1 mgvs22.7 mg

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

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11%410g

Water

0.58%21.5g

410 gvs21.5 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

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 1 lb.
Both Raw Green Snap Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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 1 pound Green Snap BeansVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: