Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Roasted Sunflower Seeds	In Pod Fava Beans	Recommended Dietary Allowance
Energy	91% 2640kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	8.32% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	61.5% 80g	130g per day for Men 19-50 years
Sugars	17% 12.4g	57.6% 41.8g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	157% 87.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	36.3% 0.47mg	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	168% 671μg	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	18.6% 16.8mg	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	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	203% 1.82mg	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	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	130% 3mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs In Pod Fava Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B3, 31.3 times more Vitamin B5, 7.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 22.5 times more Vitamin E than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin C and 15.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw In Pod Fava Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs In Pod Fava Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Calcium, 4.6 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 3.2 times more Manganese, 9 times more Phosphorus, 2.6 times more Potassium, 99.1 times more Selenium and 5.3 times more Zinc than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 8.3 times more Sodium and 60.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more Energy, 68.2 times more Fat, 44.2 times more Saturated Fat, 2.3 times more Omega 3, 105.1 times more Omega 6, 1.4 times more Carbohydrate, 1.5 times more Fiber and 2.4 times more Protein than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 3.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw In Pod Fava Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.