Comparing Nutrients in 5 ounces Broadbeans VS 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	16.7% 483kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.6g	22% 28.3g	130g per day for Men 19-50 years
Sugars	11% 8.08g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	93% 35.4g	32% 12g	38g per day for Men 19-50 years
Protein	66% 37g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.6% 0.79mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	147% 1.9mg	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	150% 600μg	80.4% 322μg	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	2.2% 2mg	2.2% 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	0.47% 0.071mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.6% 146mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	283% 2.55mg	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	119% 9.5mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	120% 2.76mg	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	85.3% 597mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	44.3% 1505mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broadbeans vs Sunflower Seeds:

• Raw Broadbeans have 1.9 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2.9 times more Vitamin B3, 3.7 times more Vitamin B6 and 703.4 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per 5 oz.
• Both Raw Broadbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broadbeans vs Sunflower Seeds:

• Raw Broadbeans have 1.3 times more Calcium, 1.3 times more Iron and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 6.5 times more Selenium and 1.6 times more Zinc than Raw Broadbeans .
• Both Raw Broadbeans and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broadbeans have 2.9 times more Carbohydrate, 2.2 times more Sugars, 2.9 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 33.6 times more Fat, 17.5 times more Saturated Fat, 1.3 times more Omega 3 and 39.7 times more Omega 6 than Raw Broadbeans .
• Both Raw Broadbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.