Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Canned Yellow Snap Beans with Liquids and Salt

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Canned Yellow Snap Beans with Liquids and Salt

2000g

Roasted Sunflower Seeds have 38.8 times more energy per 100g than Canned Yellow Snap Beans with Liquids and Salt. It has very high energy density when compared to other foods. Canned Yellow Snap Beans Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Canned Yellow Snap Beans with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Canned Yellow Snap Beans with Liquids and Salt

18%

77%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Canned Yellow Snap Beans with Liquids and Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26.5%25.7g

Fat

2.06%2g

25.7 gvs2 g

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

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8.4%2.7g

Saturated Fat

1.44%0.46g

2.7 gvs0.46 g

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

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2.22%0.036g

Omega 3

40%0.64g

0.036 gvs0.64 g

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

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99%17g

Omega 6

2.35%0.4g

17 gvs0.4 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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9.54%12.4g

Carbohydrate

54%70g

12.4 gvs70 g

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

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1.94%1.4g

Sugars

17%12.4g

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

1.4 gvs12.4 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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15%5.72g

Fiber

79%30g

5.72 gvs30 g

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

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17.8%9.96g

Protein

28.6%16g

9.96 gvs16 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

Roasted Sunflower Seedsvs Canned Yellow Snap Beans with Liquids and Salt

0%0μg

Vitamin A

8.9%80μg

RAE, retinol activity equivalents

0 μgvs80 μg

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

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4.55%0.055mg

Vitamin B1

41.7%0.5mg

Thiamine

0.055 mgvs0.5 mg

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

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9.75%0.13mg

Vitamin B2

78.5%1.02mg

Riboflavin

0.13 mgvs1.02 mg

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

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22.7%3.63mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs4 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

72.6%3.63mg

Vitamin B5

42.4%2.12mg

Pantothenic acid

3.63 mgvs2.12 mg

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

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32%0.41mg

Vitamin B6

46%0.6mg

Pyridoxine

0.41 mgvs0.6 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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30.5%122μg

Vitamin B9

90%360μg

Folates and Folic Acid

122 μgvs360 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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0.8%0.72mg

Vitamin C

75.6%68mg

Ascorbic acid

0.72 mgvs68 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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89.7%13.5mg

Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

13.5 mgvs0.6 mg

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

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1.16%1.4μg

Vitamin K

520%624μg

Phytomenadione or phylloquinone

1.4 μgvs624 μg

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

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Minerals

Roasted Sunflower Seedsvs Canned Yellow Snap Beans with Liquids and Salt

3.6%36mg

Calcium

48%480mg

36 mgvs480 mg

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

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105%0.94mg

Copper

156%1.4mg

0.94 mgvs1.4 mg

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

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Fluoride

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 .

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24.5%1.96mg

Iron

225%18mg

1.96 mgvs18 mg

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

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16%66.5mg

Magnesium

62%260mg

66.5 mgvs260 mg

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

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47.3%1.1mg

Manganese

291%6.7mg

1.1 mgvs6.7 mg

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

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Molybdenum

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 .

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85%595mg

Phosphorus

54.3%380mg

595 mgvs380 mg

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

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13%438mg

Potassium

57.6%1960mg

438 mgvs1960 mg

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

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74.3%41μg

Selenium

7.27%4μg

41 μgvs4 μg

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

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0.1%1.55mg

Sodium

345%5180mg

1.55 mgvs5180 mg

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

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24.8%2.73mg

Zinc

36.4%4mg

2.73 mgvs4 mg

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

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0.017%0.62g

Water

51%1894g

0.62 gvs1894 g

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

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Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Canned Yellow Snap Beans with Liquids and Salt:

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B5 and 22.4 times more Vitamin E than Canned Yellow Snap Beans Solids and Liquids with Salt.
While Canned Yellow Snap Beans Solids and Liquids with Salt contain more Vitamin A, 9.2 times more Vitamin B1, 8 times more Vitamin B2, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9, 94.2 times more Vitamin C and 448.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin B3 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Canned Yellow Snap Beans with Liquids and Salt:

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Phosphorus and 10.2 times more Selenium than Canned Yellow Snap Beans Solids and Liquids with Salt.
While Canned Yellow Snap Beans Solids and Liquids with Salt contain 13.3 times more Calcium, 1.5 times more Copper, 9.2 times more Iron, 3.9 times more Magnesium, 6.2 times more Manganese, 4.5 times more Potassium, 3349.7 times more Sodium, 1.5 times more Zinc and 3061.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 12.8 times more Fat, 5.8 times more Saturated Fat and 42.2 times more Omega 6 than Canned Yellow Snap Beans Solids and Liquids with Salt.
While Canned Yellow Snap Beans Solids and Liquids with Salt contain 18 times more Omega 3, 5.6 times more Carbohydrate, 8.8 times more Sugars, 5.2 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCanned Yellow Snap Beans with Liquids and SaltVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans with Liquids and SaltVS Canned Yellow Snap Beans with Liquids

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Canned Yellow Snap Beans with Liquids and Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Canned Yellow Snap Beans with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: