Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Boiled Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Broadbeans with Salt	27%	3%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Energy	213% 6190kcal	38% 1100kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	151% 197g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	303% 115g	142% 54g	38g per day for Men 19-50 years
Protein	307% 172g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	55.4% 0.72mg	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	595% 2380μg	260% 1040μg	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	3.33% 3mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Calcium	57% 570mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	288% 2.6mg	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	851% 68mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	183% 4.2mg	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	1654% 11580mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	NA	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.27% 10g	19.3% 715g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Broadbeans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Boiled Broadbeans with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 3.4 times more Vitamin B1, 3.2 times more Vitamin B2, 5.9 times more Vitamin B3, 45 times more Vitamin B5, 11.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Broadbeans with Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Boiled Broadbeans with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Calcium, 7.1 times more Copper, 4.5 times more Iron, 3 times more Magnesium, 5 times more Manganese, 9.3 times more Phosphorus, 1.8 times more Potassium and 5.2 times more Zinc than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 80.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 5.6 times more Energy, 142 times more Fat, 90.2 times more Saturated Fat, 6.6 times more Omega 3, 246 times more Omega 6, 2.1 times more Fiber and 2.3 times more Protein than Boiled Broadbeans with Salt.
• Both Toasted Sunflower Seeds and Boiled Broadbeans with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6