Comparing Nutrients in 1 pound Boiled Young Broadbeans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Young Broadbeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.7% 281kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	43% 16.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	39% 21.8g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	281% 3.65mg	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	65.8% 263μg	269% 1075μg	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	100% 90mg	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	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Broadbeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	416% 9.57mg	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	47.3% 331mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	218% 24mg	11mg per day for Men 19-50 years
Water	10.3% 380g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Broadbeans have more Vitamin A, 1.2 times more Vitamin B1 and 14.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 5.9 times more Vitamin B3, 106.7 times more Vitamin B5, 27.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Young Broadbeans vs Roasted Sunflower Seeds:

• Boiled and Drained Young Broadbeans have 13.7 times more Sodium and 69.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Calcium, 30.5 times more Copper, 2.5 times more Iron, 4.2 times more Magnesium, 8.1 times more Manganese, 15.8 times more Phosphorus, 4.4 times more Potassium, 79.3 times more Selenium and 11.3 times more Zinc than Boiled and Drained Young Broadbeans.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Broadbeans have 2.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.4 times more Energy, 99.6 times more Fat, 36.8 times more Saturated Fat, 270.9 times more Omega 6, 2.4 times more Carbohydrate, 3.1 times more Fiber and 4 times more Protein than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.