Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Broadbeans

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Broadbeans: 147g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Broadbeans . It has very high energy density when compared to other foods. Raw Broadbeans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Broadbeans	30%	4%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	65.7% 85.5g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	11.5% 8.36g	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	25% 9.54g	96% 36.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.49% 4.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	41.3% 0.54mg	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	51% 204μg	155% 620μg	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	1.34% 1.2mg	2.3% 2.05mg	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	149% 22.4mg	0.49% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Broadbeans	Recommended Dietary Allowance
Calcium	6% 60mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	134% 1.2mg	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	41% 3.26mg	123% 9.82mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	104% 2.4mg	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	142% 992mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.44% 16g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 305.8 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 8.9 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B9 and 5.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Broadbeans :

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 1.6 times more Phosphorus and 5.7 times more Selenium than Raw Broadbeans .
• While Raw Broadbeans contain 2.5 times more Calcium, 3 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Broadbeans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 19.1 times more Fat, 12 times more Saturated Fat and 33.1 times more Omega 6 than Raw Broadbeans .
• While Raw Broadbeans contain 4.1 times more Carbohydrate, 3.6 times more Sugars, 3.8 times more Fiber and 2.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Broadbeans have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Broadbeans have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.