Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	84.7% 2457kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	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	120% 45.6g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	122% 68.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	8.85% 0.12mg	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	236% 945μg	57.5% 230μg	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	87.3% 78.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	22.6% 226mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	26.5% 0.24mg	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	338% 27mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	45% 1.04mg	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	657% 4596mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	8.98% 332g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B1, 3.2 times more Vitamin B2, 3.5 times more Vitamin B3, 107 times more Vitamin B5, 27.8 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain more Vitamin A and 14.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Boiled Young Broadbeans:

• Toasted Sunflower Seed Kernels no Salt have 3.2 times more Calcium, 30.6 times more Copper, 4.5 times more Iron, 4.2 times more Magnesium, 8.1 times more Manganese, 15.9 times more Phosphorus, 2.5 times more Potassium and 11.3 times more Zinc than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 13.7 times more Sodium and 83.7 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 10 times more Energy, 113.6 times more Fat, 41.9 times more Saturated Fat, 309 times more Omega 6, 2 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 2.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Young Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.