Comparing Nutrients in 1 kilogram 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	118% 3410kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	154% 200g	130g per day for Men 19-50 years
Sugars	78.6% 57g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	658% 250g	226% 86g	38g per day for Men 19-50 years
Protein	466% 261g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.55mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.76mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	1035% 13.5mg	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	1058% 4230μg	568% 2270μg	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	15.6% 14mg	15.6% 14mg	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	3.33% 0.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	103% 1030mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	916% 8.24mg	2000% 18mg	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	838% 67mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	457% 1920mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	707% 16.3mg	848% 19.5mg	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	601% 4210mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	312% 10620mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.97% 110g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Broadbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.