Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Mothbeans	26%	4%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Mothbeans	Recommended Dietary Allowance
Energy	79.7% 2310kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	65.7% 1.05g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	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	73.5% 96g	188% 244g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	NA	38g per day for Men 19-50 years
Protein	137% 76.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Mothbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	186% 2.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Mothbeans	Recommended Dietary Allowance
Calcium	27.8% 278mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	360% 1512mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	277% 1941mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	139% 4727mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.04% 38.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Mothbeans.
• While Raw Mothbeans contain 5.3 times more Vitamin B1, 2.7 times more Vitamin B9 and 2.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Mothbeans:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Copper, 2.4 times more Phosphorus, 9.7 times more Selenium and 2.8 times more Zinc than Raw Mothbeans.
• While Raw Mothbeans contain 2.1 times more Calcium, 2.9 times more Iron, 3 times more Magnesium, 1.4 times more Potassium and 10 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Mothbeans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 30.9 times more Fat, 14.3 times more Saturated Fat and 67.6 times more Omega 6 than Raw Mothbeans.
• While Raw Mothbeans contain 3.8 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Mothbeans have similar amounts of Protein per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.