Comparing Nutrients in 14 ounces Great Northern Beans VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Great Northern Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	46.4% 1345kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.52g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	109% 142g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	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	NA	NA	g per day for Men 19-50 years
Fiber	211% 80g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	155% 86.8g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	230% 3mg	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	478% 1913μg	220% 881μg	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	23.4% 21mg	5.73% 5.16mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	69.5% 695mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	755% 6.8mg	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	271% 21.7mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	341% 7.84mg	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	253% 1774mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	162% 5505mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Great Northern Beans versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Great Northern Beans vs Sunflower Seed Flour:

• 14 ounces of Great Northern Beans have 2.2 times more Vitamin B9 and 4.1 times more Vitamin C than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 4.9 times more Vitamin B1, 3.7 times more Vitamin B3, 6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Great Northern Beans.
• Both Great Northern Beans and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Great Northern Beans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Great Northern Beans vs Sunflower Seed Flour:

• 14 ounces of Great Northern Beans have 1.5 times more Calcium and 20.7 times more Potassium than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 2 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.5 times more Selenium and 2.1 times more Zinc than Raw Great Northern Beans.
• Both Great Northern Beans and Sunflower Seed Flour contain similar levels of Iron per 14 ounces.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Great Northern Beans have 106.5 times more Omega 3, 1.7 times more Carbohydrate and 3.9 times more Fiber than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 3.3 times more Omega 6 and 2.2 times more Protein than Raw Great Northern Beans.
• Both Great Northern Beans and Sunflower Seed Flour offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Great Northern Beans provide inadequate amounts of Omega 6
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3