Comparing Nutrients in 7 ounces Broadbeans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Broadbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 677kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	37% 12g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	31.4% 41g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	131% 49.6g	60% 23g	38g per day for Men 19-50 years
Protein	93% 52g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	123% 1.6mg	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	210% 839μg	118% 472μg	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	3.1% 2.78mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.4% 204mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	404% 3.64mg	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	166% 13.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	182% 4.2mg	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	119% 835mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	62% 2108mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Broadbeans versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broadbeans vs Toasted Sunflower Seeds:

• 7 ounces of Broadbeans have 1.7 times more Vitamin B1 and 1.8 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 7.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Broadbeans .
• Both Broadbeans and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Broadbeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broadbeans vs Toasted Sunflower Seeds:

• 7 ounces of Broadbeans have 1.8 times more Calcium, 1.5 times more Magnesium and 2.2 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.3 times more Manganese, 2.8 times more Phosphorus and 1.7 times more Zinc than Raw Broadbeans .
• Both Broadbeans and Toasted Sunflower Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broadbeans have 2.8 times more Carbohydrate, 2.2 times more Fiber and 1.5 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 37.1 times more Fat, 23.4 times more Saturated Fat, 1.7 times more Omega 3 and 64.4 times more Omega 6 than Raw Broadbeans .