Comparing Nutrients in 7 ounces Winged Bean Leaves VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Winged Bean Leaves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.06% 147kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	NA	55.4% 21g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	89.3% 804μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	121% 1.57mg	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	7.94% 31.8μg	116% 464μg	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	99% 89.3mg	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Leaves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44.5% 445mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	398% 3.58mg	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	99% 7.94mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	179% 4.13mg	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	18% 125mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.12% 153g	0.083% 3.06g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Winged Bean Leaves have more Vitamin A, 2.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 40.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 51 times more Vitamin B5, 3.4 times more Vitamin B6 and 14.6 times more Vitamin B9 than Raw Winged Bean Leaves.
• Both Winged Bean Leaves and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Winged Bean Leaves as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Winged Bean Leaves have 2.6 times more Calcium and 49.9 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 4 times more Copper, 15.9 times more Magnesium, 1.5 times more Manganese, 18.1 times more Phosphorus, 2.7 times more Potassium, 86.9 times more Selenium and 4.1 times more Zinc than Raw Winged Bean Leaves.
• Both Winged Bean Leaves and Oil Roasted Sunflower Seeds contain similar levels of Iron per seven ounces.
• 7 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 8 times more Energy, 46.6 times more Fat, 26 times more Saturated Fat, 3.1 times more Omega 3, 182.9 times more Omega 6, 1.6 times more Carbohydrate and 3.4 times more Protein than Raw Winged Bean Leaves.
• 7 ounces of Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6