Comparing Nutrients in 1 kilogram Young Broadbeans VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Young Broadbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 720kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	158% 206g	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	111% 42g	303% 115g	38g per day for Men 19-50 years
Protein	100% 56g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	619% 8.05mg	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	240% 960μg	595% 2380μg	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	367% 330mg	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	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

	Young Broadbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	2038% 18.3mg	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	238% 19mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	919% 21mg	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	136% 950mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	482% 53mg	11mg per day for Men 19-50 years
Water	22% 810g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Young Broadbeans vs Toasted Sunflower Seeds:

• Raw Young Broadbeans have more Vitamin A and 23.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 82.1 times more Vitamin B5, 21.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Young Broadbeans.
• Both Raw Young Broadbeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Young Broadbeans vs Toasted Sunflower Seeds:

• Raw Young Broadbeans have 16.7 times more Sodium and 81 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 24.8 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 6.6 times more Manganese, 12.2 times more Phosphorus, 2 times more Potassium and 9.1 times more Zinc than Raw Young Broadbeans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Broadbeans have 2.4 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.6 times more Energy, 94.7 times more Fat, 43.1 times more Saturated Fat, 311.6 times more Omega 6, 1.8 times more Carbohydrate, 2.7 times more Fiber and 3.1 times more Protein than Raw Young Broadbeans.
• Both Raw Young Broadbeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.