Comparing Nutrients in 5 ounces Sunflower Seeds VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Energy	28.5% 828kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	68.6% 89g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	47.4% 18g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	38.3% 0.5mg	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	80.4% 322μg	220% 882μg	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	0% 0mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Calcium	11% 111mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	172% 1.55mg	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	93% 7.44mg	88.2% 7.06mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	107% 2.45mg	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	134% 936mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.51% 19g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.8 times more Vitamin B6 and more Vitamin C than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Adzuki Beans:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus and 17.1 times more Selenium than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Adzuki Beans have similar amounts of Calcium, Iron, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 97.1 times more Fat, 23.3 times more Saturated Fat and 204 times more Omega 6 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 3.1 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Adzuki Beans have similar amounts of Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Adzuki Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.