Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Energy	91% 2640kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	219% 285g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	152% 57.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	122% 1.6mg	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	269% 1075μg	705% 2821μg	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	0% 0mg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	551% 4.96mg	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	215% 17.2mg	282% 22.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	341% 7.85mg	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	748% 5239mg	247% 1728mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	167% 5688mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	208% 23mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Adzuki Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Adzuki Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Adzuki Beans:

• 1 pound of Roasted Sunflower Seeds has 2.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 4.3 times more Vitamin B1 and 2.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Adzuki Beans provide similar amounts of Vitamin B2 per one pound.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Adzuki Beans:

• 1 pound of Roasted Sunflower Seeds has 1.7 times more Copper, 1.2 times more Manganese, 3 times more Phosphorus and 25.6 times more Selenium than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 1.3 times more Iron and 1.5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Adzuki Beans contain similar levels of Calcium, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Energy, 94 times more Fat, 27.3 times more Saturated Fat and 290.1 times more Omega 6 than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Adzuki Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Adzuki Beans provide inadequate amounts of Omega 6