Comparing Nutrients in 1 pound Boiled Mothbeans with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans with Salt	26%	4%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Mothbeans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.3% 531kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	63.3% 35.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans with Salt	Toasted 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	47% 0.56mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.77mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	162% 649μg	270% 1080μg	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	5.04% 4.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	82.7% 0.74mg	924% 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	178% 14.2mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	417% 9.6mg	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	97% 680mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	219% 24mg	11mg per day for Men 19-50 years
Water	8.5% 314g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mothbeans with Salt VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Mothbeans with Salt vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.6 times more Vitamin B1, 12.4 times more Vitamin B2, 6.3 times more Vitamin B3, 18.1 times more Vitamin B5, 8.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Mothbeans with Salt.
• 1 pound of Boiled Mothbeans with Salt have insufficient amounts of Vitamin B2
• Both Boiled Mothbeans with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Mothbeans with Salt vs Toasted Sunflower Seeds:

• 1 pound of Boiled Mothbeans with Salt has 82 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 19 times more Calcium, 11.2 times more Copper, 2.2 times more Iron, 4 times more Manganese, 7.7 times more Phosphorus, 1.6 times more Potassium and 9 times more Zinc than Boiled Mothbeans with Salt.
• Both Boiled Mothbeans with Salt and Toasted Sunflower Seeds contain similar levels of Magnesium per one pound.
• 1 pound of Boiled Mothbeans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.3 times more Energy, 103.3 times more Fat, 48 times more Saturated Fat, 226.6 times more Omega 6 and 2.2 times more Protein than Boiled Mothbeans with Salt.
• Both Boiled Mothbeans with Salt and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• 1 pound of Boiled Mothbeans with Salt provide inadequate amounts of Omega 6