Comparing Nutrients in 1 pound Boiled Broadbeans with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans with Salt	27%	3%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Broadbeans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 499kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	80% 104g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	127% 48g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	276% 3.6mg	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	118% 472μg	265% 1061μg	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	1.5% 1.36mg	5.54% 5mg	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	0.6% 0.091mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	909% 8.2mg	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	85% 6.8mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	410% 9.43mg	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	81% 567mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.77% 324g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans with Salt VS Oil Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broadbeans with Salt vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.3 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B3, 44.2 times more Vitamin B5, 11 times more Vitamin B6, 2.3 times more Vitamin B9 and 1816.5 times more Vitamin E than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per one pound.
• 1 pound of Boiled Broadbeans with Salt have insufficient amounts of Vitamin E
• Both Boiled Broadbeans with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broadbeans with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Boiled Broadbeans with Salt has 80.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Calcium, 7 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 4.9 times more Manganese, 9.1 times more Phosphorus, 1.8 times more Potassium, 30.1 times more Selenium and 5.2 times more Zinc than Boiled Broadbeans with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 5.4 times more Energy, 128.3 times more Fat, 107.1 times more Saturated Fat, 6.8 times more Omega 3, 225.1 times more Omega 6, 1.7 times more Sugars, 2 times more Fiber and 2.6 times more Protein than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6