Comparing Nutrients in 7 ounces In Pod Fava Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	In Pod Fava Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.02% 175kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	39% 15g	45% 17g	38g per day for Men 19-50 years
Protein	28% 15.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	205% 2.67mg	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	73.4% 294μg	113% 450μg	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	8.16% 7.34mg	3.1% 2.78mg	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	15.3% 2.3mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	397% 3.57mg	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	38.4% 3.08mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	168% 3.87mg	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	36.6% 256mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of In Pod Fava Beans vs Sunflower Seeds:

• Raw In Pod Fava Beans have 5.7 times more Vitamin A, 2.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Vitamin B1, 3.7 times more Vitamin B3, 5 times more Vitamin B5, 12.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 30.3 times more Vitamin E than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Raw In Pod Fava Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for In Pod Fava Beans vs Sunflower Seeds:

• Raw In Pod Fava Beans have 2.8 times more Sodium and 15.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 4.5 times more Copper, 3.4 times more Iron, 9.8 times more Magnesium, 3 times more Manganese, 5.1 times more Phosphorus, 1.9 times more Potassium, 66.3 times more Selenium and 5 times more Zinc than Raw In Pod Fava Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw In Pod Fava Beans have 3.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, 70.5 times more Fat, 37.8 times more Saturated Fat, 2 times more Omega 3, 73.9 times more Omega 6 and 2.6 times more Protein than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Raw In Pod Fava Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.