Comparing Nutrients in 14 ounces Broadbeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	46.7% 1353kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	61% 79.4g	130g per day for Men 19-50 years
Sugars	31.2% 22.6g	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	261% 99g	90% 34g	38g per day for Men 19-50 years
Protein	185% 104g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.5% 3.87mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	420% 1679μg	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	6.17% 5.56mg	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	1.32% 0.2mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 409mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	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	332% 26.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	281% 6.45mg	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	239% 1671mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	124% 4215mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.18% 43.6g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Broadbeans have 1.9 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2.9 times more Vitamin B3, 3.7 times more Vitamin B6 and 703.4 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per 14 oz.
• Both Raw Broadbeans 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 Broadbeans vs Sunflower Seeds:

• Raw Broadbeans have 1.3 times more Calcium, 1.3 times more Iron and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 6.5 times more Selenium and 1.6 times more Zinc than Raw Broadbeans .
• Both Raw Broadbeans and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broadbeans have 2.9 times more Carbohydrate, 2.2 times more Sugars, 2.9 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 33.6 times more Fat, 17.5 times more Saturated Fat, 1.3 times more Omega 3 and 39.7 times more Omega 6 than Raw Broadbeans .
• Both Raw Broadbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.