Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Toasted Sunflower Seeds	Young Broadbeans	Recommended Dietary Allowance
Energy	97% 2808kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	41% 53g	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	137% 52g	50% 19g	38g per day for Men 19-50 years
Protein	139% 78g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	13.3% 0.17mg	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	270% 1080μg	109% 435μg	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	166% 150mg	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

	Toasted Sunflower Seeds	Young Broadbeans	Recommended Dietary Allowance
Calcium	26% 259mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	37.3% 0.34mg	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	386% 31mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	63% 1.45mg	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	750% 5253mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Young Broadbeans per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 82.1 times more Vitamin B5, 21.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Young Broadbeans.
• While 1 lb of Raw Young Broadbeans contains more Vitamin A and 23.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 2.6 times more Calcium, 24.8 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 6.6 times more Manganese, 12.2 times more Phosphorus, 2 times more Potassium and 9.1 times more Zinc than Young Broadbeans.
• While 1 lb of Raw Young Broadbeans contains 16.7 times more Sodium and 81 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 8.6 times more Energy, 94.7 times more Fat, 43.1 times more Saturated Fat, 311.6 times more Omega 6, 1.8 times more Carbohydrate, 2.7 times more Fiber and 3.1 times more Protein than Young Broadbeans.
• While 1 lb of Raw Young Broadbeans contains 2.4 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Young Broadbeans provide inadequate amounts of Omega 6