Comparing Nutrients in 500 calories Green Snap BeansVS Sunflower Seeds

Weight per 500 calories

Green Snap Beans

1613g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 18.8 times more energy per unit of mass than Raw Green Snap Beans, which is very high in comparison to other foods. Green Snap Beans having low energy density.

Which food has more nutrients per 500 calories - Green Snap Beans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Green Snap Beansvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.66%3.55g

Fat

45.4%44g

3.55 gvs44 g

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

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2.52%0.81g

Saturated Fat

12%3.8g

0.81 gvs3.8 g

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

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69.6%1.1g

Omega 3

3.2%0.051g

1.1 gvs0.051 g

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

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4.17%0.71g

Omega 6

116%19.7g

0.71 gvs19.7 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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86.5%112g

Carbohydrate

13%17g

112 gvs17 g

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

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72.5%52.6g

Sugars

3.1%2.24g

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

52.6 gvs2.24 g

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

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31%22.4g

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]

22.4 gvsNA g

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

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%24.4g

Glucose

24.4 gvsNA g

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

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%5.8g

Sucrose

%2.14g

5.8 gvs2.14 g

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

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115%43.5g

Fiber

19.4%7.36g

43.5 gvs7.36 g

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

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52.7%29.5g

Protein

31.8%17.8g

29.5 gvs17.8 g

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

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Vitamins

Green Snap Beansvs Sunflower Seeds

62.7%565μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

565 μgvs2.57 μg

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

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110%1.32mg

Vitamin B1

106%1.27mg

Thiamine

1.32 mgvs1.27 mg

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

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129%1.68mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.68 mgvs0.3 mg

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

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74%12mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

12 mgvs7.14 mg

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

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72.6%3.63mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

3.63 mgvs0.97 mg

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

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175%2.27mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.27 mgvs1.15 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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133%532μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

532 μgvs194 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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219%197mg

Vitamin C

1.33%1.2mg

Ascorbic acid

197 mgvs1.2 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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44%6.6mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

6.6 mgvs30 mg

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

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578%694μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

694 μgvs0 μg

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

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Minerals

Green Snap Beansvs Sunflower Seeds

59.7%597mg

Calcium

6.68%66.8mg

597 mgvs66.8 mg

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

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124%1.1mg

Copper

171%1.54mg

1.1 mgvs1.54 mg

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

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7.66%306μg

Fluoride

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

306 μgvsNA μg

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

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208%16.6mg

Iron

56%4.5mg

16.6 mgvs4.5 mg

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

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96%403mg

Magnesium

66.3%278mg

403 mgvs278 mg

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

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151%3.5mg

Manganese

72.6%1.67mg

3.5 mgvs1.67 mg

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

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1491%671μg

Molybdenum

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

671 μgvsNA μg

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

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87.6%613mg

Phosphorus

80.7%565mg

613 mgvs565 mg

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

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100%3403mg

Potassium

16.2%552mg

3403 mgvs552 mg

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

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17.6%9.68μg

Selenium

82.5%45.4μg

9.68 μgvs45.4 μg

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

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6.45%97mg

Sodium

0.51%7.7mg

97 mgvs7.7 mg

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

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35%3.87mg

Zinc

39%4.3mg

3.87 mgvs4.3 mg

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

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39.4%1457g

Water

0.11%4.05g

1457 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Green Snap Beans vs Sunflower Seeds:

Raw Green Snap Beans have 219.8 times more Vitamin A, 5.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 164.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin E than Raw Green Snap Beans.
Both Raw Green Snap Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Green Snap Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Snap Beans vs Sunflower Seeds:

Raw Green Snap Beans have 8.9 times more Calcium, 3.7 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 6.2 times more Potassium, 12.6 times more Sodium and 359.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Copper and 4.7 times more Selenium than Raw Green Snap Beans.
Both Raw Green Snap Beans and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Snap Beans have 21.7 times more Omega 3, 6.6 times more Carbohydrate, 23.4 times more Sugars, 5.9 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.4 times more Fat, 4.7 times more Saturated Fat and 27.8 times more Omega 6 than Raw Green Snap Beans.
Both Raw Green Snap Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Green Snap Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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 500 calories Green Snap BeansVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Green Snap Beans or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: