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Comparing Nutrients in 1 pound Roasted Sunflower SeedsVS Boiled Broadbeans

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Boiled Broadbeans
27%
3%
70%
1 lb ▼

Macro Nutrients

91%2640kcal
Energy
17.2%499kcal
2640 kcalvs499 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
233%226g
Fat
1.87%1.8g
226 gvs1.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
74%23.7g
Saturated Fat
0.94%0.3g
23.7 gvs0.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
19.6%0.31g
Omega 3
3.4%0.054g
0.31 gvs0.054 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
875%149g
Omega 6
4.06%0.69g
149 gvs0.69 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
84%109g
Carbohydrate
68.6%89g
109 gvs89 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
17%12.4g
Sugars
11.4%8.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.4 gvs8.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
132%50.3g
Fiber
64.5%24.5g
50.3 gvs24.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
157%87.7g
Protein
61.6%34.5g
87.7 gvs34.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
0 μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
40%0.48mg
Vitamin B1
36.7%0.44mg
Thiamine
0.48 mgvs0.44 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
86%1.1mg
Vitamin B2
31%0.4mg
Riboflavin
1.1 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
200%32mg
Vitamin B3
20%3.23mg
Niacin, nicotinic acid, niacinamide
32 mgvs3.23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
639%32mg
Vitamin B5
14.2%0.71mg
Pantothenic acid
32 mgvs0.71 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
281%3.65mg
Vitamin B6
25%0.33mg
Pyridoxine
3.65 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
269%1075μg
Vitamin B9
118%472μg
Folates and Folic Acid
1075 μgvs472 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.06%6.35mg
Vitamin C
1.5%1.36mg
Ascorbic acid
6.35 mgvs1.36 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
789%118mg
Vitamin E
0.6%0.091mg
Tocopherols and Tocotrienols
118 mgvs0.091 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
10.2%12.2μg
Vitamin K
11%13μg
Phytomenadione or phylloquinone
12.2 μgvs13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31.8%318mg
Calcium
16.3%163mg
318 mgvs163 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
922%8.3mg
Copper
131%1.17mg
8.3 mgvs1.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
215%17.2mg
Iron
85%6.8mg
17.2 mgvs6.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
139%585mg
Magnesium
46.4%195mg
585 mgvs195 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
416%9.57mg
Manganese
83%1.9mg
9.57 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
748%5239mg
Phosphorus
81%567mg
5239 mgvs567 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
113%3856mg
Potassium
35.8%1216mg
3856 mgvs1216 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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654%360μg
Selenium
21.4%11.8μg
360 μgvs11.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.91%13.6mg
Sodium
1.5%22.7mg
13.6 mgvs22.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
218%24mg
Zinc
41.6%4.6mg
24 mgvs4.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.15%5.44g
Water
8.77%324g
5.44 gvs324 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Boiled Broadbeans :
Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Boiled Broadbeans :
Comparison of macro-nutrients per 1 pound:



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