Comparing Nutrients in 100 grams Adzuki Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Adzuki Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.3% 329kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	3.77% 2.73g	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	33.4% 12.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	35.5% 20g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	62% 0.8mg	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	156% 622μg	59.3% 237μg	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	0% 0mg	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Adzuki Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.6% 66mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	203% 1.83mg	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	62.3% 5mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	92% 2.1mg	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	54.4% 381mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Adzuki Beans vs Roasted Sunflower Seeds:

• Raw Adzuki Beans have 4.3 times more Vitamin B1 and 2.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B3, 4.8 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Raw Adzuki Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Adzuki Beans vs Roasted Sunflower Seeds:

• Raw Adzuki Beans have 1.3 times more Iron and 1.5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 3 times more Phosphorus and 25.6 times more Selenium than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Magnesium, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Adzuki Beans have 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 94 times more Fat, 27.3 times more Saturated Fat and 290.1 times more Omega 6 than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 100 g.
• Both Raw Adzuki Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.