Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Toasted Sunflower Seeds	Winged Bean Leaves	Recommended Dietary Allowance
Energy	42.4% 1228kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	21.5% 28g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	NA	38g per day for Men 19-50 years
Protein	61% 34g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	35.4% 0.46mg	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	118% 472μg	7.94% 31.8μg	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	99% 89.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	11.3% 113mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	101% 0.9mg	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	169% 13.5mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	118% 2.7mg	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	328% 2298mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.12% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Winged Bean Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Winged Bean Leaves:

• 7 ounces of Toasted Sunflower Seeds have 1.2 times more Vitamin B3, 51.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 14.9 times more Vitamin B9 than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 32.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Winged Bean Leaves:

• 7 ounces of Toasted Sunflower Seeds have 4 times more Copper, 1.7 times more Iron, 16.1 times more Magnesium, 1.5 times more Manganese, 18.4 times more Phosphorus, 2.8 times more Potassium and 4.1 times more Zinc than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 3.9 times more Calcium and 76.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 8.4 times more Energy, 51.6 times more Fat, 21.9 times more Saturated Fat, 3 times more Omega 3, 199.9 times more Omega 6, 1.5 times more Carbohydrate and 2.9 times more Protein than Winged Bean Leaves.
• 7 ounces of Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6