Comparing Nutrients in 1 pound Broadbeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	53.3% 1547kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	69.8% 91g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	298% 113g	103% 39g	38g per day for Men 19-50 years
Protein	212% 118g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.5mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 13mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88.5% 4.43mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	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	480% 1919μg	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	7.06% 6.35mg	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	1.5% 0.23mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	46.7% 467mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	415% 3.74mg	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	380% 30.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	207% 871mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	321% 7.38mg	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	273% 1910mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	142% 4817mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broadbeans vs Sunflower Seeds:

• Raw Broadbeans have 1.9 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2.9 times more Vitamin B3, 3.7 times more Vitamin B6 and 703.4 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per 1 lb.
• Both Raw Broadbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broadbeans vs Sunflower Seeds:

• Raw Broadbeans have 1.3 times more Calcium, 1.3 times more Iron and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 6.5 times more Selenium and 1.6 times more Zinc than Raw Broadbeans .
• Both Raw Broadbeans and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broadbeans have 2.9 times more Carbohydrate, 2.2 times more Sugars, 2.9 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 33.6 times more Fat, 17.5 times more Saturated Fat, 1.3 times more Omega 3 and 39.7 times more Omega 6 than Raw Broadbeans .
• Both Raw Broadbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.