Comparing Nutrients in 14 ounces Adzuki Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Adzuki Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1306kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	133% 50.4g	90% 34g	38g per day for Men 19-50 years
Protein	141% 79g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	411% 5.34mg	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	617% 2469μg	225% 901μg	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	0% 0mg	6.17% 5.56mg	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	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Adzuki Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 262mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	247% 19.8mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	336% 7.74mg	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	216% 1512mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	146% 4977mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Adzuki Beans have 1.3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.8 times more Vitamin B6 and more Vitamin C than Raw Adzuki Beans.
• Both Raw Adzuki Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Adzuki Beans vs Sunflower Seeds:

• Raw Adzuki Beans have 1.9 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus and 17.1 times more Selenium than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Adzuki Beans have 3.1 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 97.1 times more Fat, 23.3 times more Saturated Fat and 204 times more Omega 6 than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Raw Adzuki Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.