Comparing Nutrients in 100 grams Mothbeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mothbeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 343kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	NA	22.6% 8.6g	38g per day for Men 19-50 years
Protein	41% 23g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	103% 1.35mg	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	162% 649μg	56.8% 227μg	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	4.44% 4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mothbeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	76.4% 0.69mg	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	136% 11mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	84.8% 1.95mg	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	70% 489mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mothbeans vs Sunflower Seeds:

• Raw Mothbeans have 1.4 times more Vitamin B5, 2.9 times more Vitamin B9 and 2.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Mothbeans.
• Both Raw Mothbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mothbeans vs Sunflower Seeds:

• Raw Mothbeans have 1.9 times more Calcium, 2.1 times more Iron, 1.8 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Copper, 1.3 times more Phosphorus, 6.5 times more Selenium and 2.6 times more Zinc than Raw Mothbeans.
• Both Raw Mothbeans and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mothbeans have 4.4 times more Omega 3 and 3.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 32 times more Fat, 12.2 times more Saturated Fat and 47.5 times more Omega 6 than Raw Mothbeans.
• Both Raw Mothbeans and Dried Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Raw Mothbeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.