Comparing Nutrients in 7 ounces Sunflower Seeds VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Sunflower Seeds	Hyacinth Beans	Recommended Dietary Allowance
Energy	40% 1159kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	93% 121g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	134% 51g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	84.7% 47.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hyacinth Beans	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	245% 2.94mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	23.7% 0.31mg	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	113% 450μg	11.4% 45.6μg	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	0% 0mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Hyacinth Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	294% 2.65mg	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	130% 10.4mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	136% 3.12mg	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	187% 1310mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	72% 2451mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Hyacinth Beans:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 5.2 times more Vitamin B3, 8.7 times more Vitamin B6, 9.9 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• Both Dried Sunflower Seed Kernels and Raw Hyacinth Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Hyacinth Beans:

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 1.2 times more Manganese, 1.8 times more Phosphorus and 6.5 times more Selenium than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 1.7 times more Calcium, 1.9 times more Potassium, 2.3 times more Sodium and 1.9 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Hyacinth Beans have similar amounts of Iron and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 30.4 times more Fat, 15.5 times more Saturated Fat and 32.2 times more Omega 6 than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 3 times more Carbohydrate and 3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Hyacinth Beans have similar amounts of Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Hyacinth Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.