Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Boiled Young Broadbeans

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Boiled Young Broadbeans: 807g

Toasted Sunflower Seeds have 10 times more energy per 100g than Boiled Young Broadbeans. It has very high energy density when compared to other foods. Boiled and Drained Young Broadbeans having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	4.16% 4.03g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	62.7% 81.5g	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	24.4% 9.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	25% 14g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	18% 0.23mg	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	48% 192μg	117% 468μg	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	1.26% 1.13mg	177% 160mg	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	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	4.6% 46mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	53.8% 0.48mg	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	68.8% 5.5mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	92% 2.1mg	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	134% 935mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	18.2% 675g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 10.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain more Vitamin A, 3.9 times more Vitamin B1, 3.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B9 and 141.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Boiled Young Broadbeans:

• Toasted Sunflower Seed Kernels no Salt have 3.1 times more Copper and 1.6 times more Phosphorus than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 3.2 times more Calcium, 2.2 times more Iron, 2.4 times more Magnesium, 3.9 times more Potassium, 136.4 times more Sodium and 835.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Boiled and Drained Young Broadbeans have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Sunflower Seed Kernels no Salt have 11.4 times more Fat, 4.2 times more Saturated Fat and 31 times more Omega 6 than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 23 times more Omega 3, 4.9 times more Carbohydrate, 3.1 times more Fiber and 2.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Boiled and Drained Young Broadbeans have similar amounts of Energy per 500 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Young Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.