Comparing Nutrients in 100 grams Broadbeans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Broadbeans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.8% 341kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	65.8% 25g	28% 10.6g	38g per day for Men 19-50 years
Protein	46.6% 26g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	61% 0.79mg	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	106% 423μg	58.5% 234μg	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	1.56% 1.4mg	1.22% 1.1mg	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	0.33% 0.05mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	200% 1.8mg	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	83.8% 6.7mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	45.7% 192mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	70.7% 1.63mg	90% 2.08mg	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	60% 421mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broadbeans vs Oil Roasted Sunflower Seeds:

• Raw Broadbeans have 1.7 times more Vitamin B1, 1.8 times more Vitamin B9, 1.3 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 7.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 726.6 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Raw Broadbeans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broadbeans vs Oil Roasted Sunflower Seeds:

• Raw Broadbeans have 1.6 times more Iron, 1.5 times more Magnesium and 2.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 1.3 times more Manganese, 2.7 times more Phosphorus, 9.5 times more Selenium and 1.7 times more Zinc than Raw Broadbeans .
• Both Raw Broadbeans and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broadbeans have 2.5 times more Carbohydrate, 1.8 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 33.5 times more Fat, 27.8 times more Saturated Fat, 1.8 times more Omega 3 and 58.9 times more Omega 6 than Raw Broadbeans .
• Both Raw Broadbeans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.