Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Boiled Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Broadbeans with Salt	27%	3%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Energy	30.3% 877kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	21.4% 28g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	43% 16.3g	20% 7.65g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Broadbeans with Salt	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	38.4% 0.46mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	7.85% 0.1mg	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	84.3% 337μg	37% 147μg	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	0.47% 0.43mg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	40.8% 0.37mg	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	121% 9.65mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	26% 0.6mg	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% 1641mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Broadbeans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Boiled Broadbeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Boiled Broadbeans with Salt:

• 5 ounces of Toasted Sunflower Seeds have 3.4 times more Vitamin B1, 3.2 times more Vitamin B2, 5.9 times more Vitamin B3, 45 times more Vitamin B5, 11.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Broadbeans with Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Boiled Broadbeans with Salt:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Calcium, 7.1 times more Copper, 4.5 times more Iron, 3 times more Magnesium, 5 times more Manganese, 9.3 times more Phosphorus, 1.8 times more Potassium and 5.2 times more Zinc than Boiled Broadbeans with Salt.
• While 5 oz of Boiled Broadbeans with Salt contain 80.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 5.6 times more Energy, 142 times more Fat, 90.2 times more Saturated Fat, 6.6 times more Omega 3, 246 times more Omega 6, 2.1 times more Fiber and 2.3 times more Protein than Boiled Broadbeans with Salt.
• Both Toasted Sunflower Seeds and Boiled Broadbeans with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6