Comparing Nutrients in 5 ounces Sunflower Seeds VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mothbeans	26%	4%	70%

Macro Nutrients

	Sunflower Seeds	Mothbeans	Recommended Dietary Allowance
Energy	28.5% 828kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	4.04% 0.69g	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	67% 87.2g	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	NA	38g per day for Men 19-50 years
Protein	52.6% 29.5g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mothbeans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	40% 0.52mg	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	230% 920μg	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	6.3% 5.67mg	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	Mothbeans	Recommended Dietary Allowance
Calcium	11% 111mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	108% 0.98mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	112% 2.58mg	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	99% 693mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	49.7% 1688mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.37% 13.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Mothbeans.
• While Raw Mothbeans contain 1.4 times more Vitamin B5, 2.9 times more Vitamin B9 and 2.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Mothbeans:

• Dried Sunflower Seed Kernels have 2.6 times more Copper, 1.3 times more Phosphorus, 6.5 times more Selenium and 2.6 times more Zinc than Raw Mothbeans.
• While Raw Mothbeans contain 1.9 times more Calcium, 2.1 times more Iron, 1.8 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mothbeans have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 32 times more Fat, 12.2 times more Saturated Fat and 47.5 times more Omega 6 than Raw Mothbeans.
• While Raw Mothbeans contain 4.4 times more Omega 3 and 3.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mothbeans have similar amounts of Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.