Comparing Nutrients in 100 grams Sunflower Seeds VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Energy	20% 584kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	48.4% 63g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	27% 0.35mg	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	56.8% 227μg	156% 622μg	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	0% 0mg	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	234% 35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Adzuki Beans	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	122% 1.1mg	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	65.6% 5.25mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	75.2% 1.73mg	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	94% 660mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.36% 13.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.8 times more Vitamin B6 and more Vitamin C than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus and 17.1 times more Selenium than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Adzuki Beans have similar amounts of Calcium, Iron, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 97.1 times more Fat, 23.3 times more Saturated Fat and 204 times more Omega 6 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 3.1 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Adzuki Beans have similar amounts of Protein per 100 g.
• Both Dried Sunflower Seed Kernels as well as Raw Adzuki Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.