Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Broadbeans	Recommended Dietary Allowance
Energy	28.4% 825kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	41.4% 15.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	49% 27.4g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	4.9% 0.064mg	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	84% 336μg	11.7% 46.8μg	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	2.83% 2.55mg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Broadbeans	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	17% 0.15mg	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	67.3% 5.4mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	17.7% 0.41mg	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	234% 1637mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.08% 114g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.3 times more Vitamin B1, 4.9 times more Vitamin B2, 7.3 times more Vitamin B3, 59.2 times more Vitamin B5, 17.9 times more Vitamin B6 and 7.2 times more Vitamin B9 than Canned Broadbeans .
• While Canned Broadbeans contain 1.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Canned Broadbeans :

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Calcium, 16.8 times more Copper, 3.8 times more Iron, 4 times more Magnesium, 7.3 times more Manganese, 14.6 times more Phosphorus, 3.5 times more Potassium, 44.1 times more Selenium and 8.5 times more Zinc than Canned Broadbeans .
• While Canned Broadbeans contain 151 times more Sodium and 66.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.2 times more Energy, 226.4 times more Fat, 141.1 times more Saturated Fat, 9.9 times more Omega 3, 390.3 times more Omega 6, 1.9 times more Carbohydrate, 3 times more Fiber and 3.5 times more Protein than Canned Broadbeans .
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.