Comparing Nutrients in 500 calories Broadbeans VS Sunflower Seeds

Weight per 500 calories

• Broadbeans: 147g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Raw Broadbeans , which is very high in comparison to other foods. Broadbeans having high energy density.

Which food has more nutrients per 500 calories - Broadbeans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.5g	13% 17g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	96% 36.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.49% 4.4μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	88.6% 1.15mg	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	155% 620μg	48.6% 194μg	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	2.3% 2.05mg	1.33% 1.2mg	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	0.49% 0.073mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 151mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	171% 1.54mg	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	123% 9.82mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	72.6% 1.67mg	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	88% 617mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broadbeans vs Sunflower Seeds:

• Raw Broadbeans have 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 3.2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 410.7 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broadbeans vs Sunflower Seeds:

• Raw Broadbeans have 2.3 times more Calcium, 2.2 times more Iron, 1.4 times more Manganese and 2.8 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper and 3.8 times more Selenium than Raw Broadbeans .
• Both Raw Broadbeans and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broadbeans have 5 times more Carbohydrate, 3.7 times more Sugars, 5 times more Fiber and 2.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.6 times more Fat, 10.2 times more Saturated Fat and 23.2 times more Omega 6 than Raw Broadbeans .
• Both Raw Broadbeans and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Broadbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.