Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Winged Bean Leaves	Recommended Dietary Allowance
Energy	29% 839kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	15.4% 20g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.8% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	30.8% 4.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	25.3% 0.33mg	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	83% 332μg	5.67% 22.7μg	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	1.73% 1.56mg	71% 63.8mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	12.3% 123mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	72% 0.65mg	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	76% 6.07mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	84.2% 1.94mg	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	231% 1615mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Winged Bean Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Winged Bean Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Winged Bean Leaves:

• 5 ounces of Oil Roasted Sunflower Seeds have 51 times more Vitamin B5, 3.4 times more Vitamin B6 and 14.6 times more Vitamin B9 than Winged Bean Leaves.
• While 5 oz of Raw Winged Bean Leaves contain more Vitamin A, 2.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 40.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Winged Bean Leaves provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Winged Bean Leaves:

• 5 ounces of Oil Roasted Sunflower Seeds have 4 times more Copper, 15.9 times more Magnesium, 1.5 times more Manganese, 18.1 times more Phosphorus, 2.7 times more Potassium, 86.9 times more Selenium and 4.1 times more Zinc than Winged Bean Leaves.
• While 5 oz of Raw Winged Bean Leaves contain 2.6 times more Calcium and 49.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Winged Bean Leaves contain similar levels of Iron per five ounces.
• 5 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 8 times more Energy, 46.6 times more Fat, 26 times more Saturated Fat, 3.1 times more Omega 3, 182.9 times more Omega 6, 1.6 times more Carbohydrate and 3.4 times more Protein than Winged Bean Leaves.
• 5 ounces of Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6