Comparing Nutrients in 1 pound In Pod Fava Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	In Pod Fava Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.8% 399kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.32% 1.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	69.8% 91g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	89.5% 34g	103% 39g	38g per day for Men 19-50 years
Protein	64% 36g	168% 94g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	469% 6.1mg	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	168% 671μg	257% 1030μg	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	18.6% 16.8mg	7.06% 6.35mg	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	35% 5.26mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.8% 168mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	203% 1.82mg	907% 8.16mg	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	88% 7.03mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	385% 8.85mg	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	83.6% 585mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of In Pod Fava Beans vs Sunflower Seeds:

• Raw In Pod Fava Beans have 5.7 times more Vitamin A, 2.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Vitamin B1, 3.7 times more Vitamin B3, 5 times more Vitamin B5, 12.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 30.3 times more Vitamin E than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Raw In Pod Fava Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for In Pod Fava Beans vs Sunflower Seeds:

• Raw In Pod Fava Beans have 2.8 times more Sodium and 15.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 4.5 times more Copper, 3.4 times more Iron, 9.8 times more Magnesium, 3 times more Manganese, 5.1 times more Phosphorus, 1.9 times more Potassium, 66.3 times more Selenium and 5 times more Zinc than Raw In Pod Fava Beans.

Comparison of macro-nutrients per 1 pound:

• Raw In Pod Fava Beans have 3.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, 70.5 times more Fat, 37.8 times more Saturated Fat, 2 times more Omega 3, 73.9 times more Omega 6 and 2.6 times more Protein than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Raw In Pod Fava Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.