Comparing Nutrients in 14 ounces Sunflower Seeds VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mothbeans	26%	4%	70%

Macro Nutrients

	Sunflower Seeds	Mothbeans	Recommended Dietary Allowance
Energy	80% 2318kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	65.7% 1.05g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	188% 244g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	NA	38g per day for Men 19-50 years
Protein	147% 82.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mothbeans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	186% 2.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	112% 1.45mg	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	225% 901μg	644% 2576μg	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	17.6% 16mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mothbeans	Recommended Dietary Allowance
Calcium	31% 310mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	303% 2.73mg	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	260% 21mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	360% 1512mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	314% 7.22mg	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	374% 2619mg	277% 1941mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	139% 4727mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.04% 38.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Mothbeans.
• While Raw Mothbeans contain 1.4 times more Vitamin B5, 2.9 times more Vitamin B9 and 2.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Mothbeans:

• Dried Sunflower Seed Kernels have 2.6 times more Copper, 1.3 times more Phosphorus, 6.5 times more Selenium and 2.6 times more Zinc than Raw Mothbeans.
• While Raw Mothbeans contain 1.9 times more Calcium, 2.1 times more Iron, 1.8 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mothbeans have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 32 times more Fat, 12.2 times more Saturated Fat and 47.5 times more Omega 6 than Raw Mothbeans.
• While Raw Mothbeans contain 4.4 times more Omega 3 and 3.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mothbeans have similar amounts of Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.