Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Broadbeans	30%	4%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Broadbeans	Recommended Dietary Allowance
Energy	204% 5920kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	448% 583g	130g per day for Men 19-50 years
Sugars	43% 31g	78.6% 57g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	658% 250g	38g per day for Men 19-50 years
Protein	358% 201g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	463% 5.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	256% 3.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	195% 9.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	282% 3.66mg	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	585% 2340μg	1058% 4230μg	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	12.2% 11mg	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	2422% 363mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Broadbeans	Recommended Dietary Allowance
Calcium	87% 870mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	916% 8.24mg	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	535% 42.8mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	457% 1920mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	707% 16.3mg	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	1627% 11390mg	601% 4210mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	312% 10620mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Broadbeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Broadbeans :

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Vitamin B3, 7.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 726.6 times more Vitamin E than Broadbeans .
• While 1 kg of Raw Broadbeans contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 2.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Broadbeans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Broadbeans :

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.2 times more Copper, 1.3 times more Manganese, 2.7 times more Phosphorus, 9.5 times more Selenium and 1.7 times more Zinc than Broadbeans .
• While 1 kg of Raw Broadbeans contains 1.6 times more Iron, 1.5 times more Magnesium and 2.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Broadbeans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 33.5 times more Fat, 27.8 times more Saturated Fat, 1.8 times more Omega 3 and 58.9 times more Omega 6 than Broadbeans .
• While 1 kg of Raw Broadbeans contains 2.5 times more Carbohydrate, 1.8 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.