Comparing Nutrients in 14 ounces Young Broadbeans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Young Broadbeans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	9.85% 286kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	44% 16.7g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	168% 2.2mg	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	95% 381μg	235% 941μg	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	146% 131mg	12% 10.7mg	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	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	704% 6.34mg	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	94% 7.54mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	358% 8.23mg	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% 377mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	8.7% 321g	0.067% 2.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Young Broadbeans vs Sunflower Seed Butter:

• Raw Young Broadbeans have 3.2 times more Vitamin B1 and 12.2 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 13.6 times more Vitamin B5, 14.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Young Broadbeans.
• Both Raw Young Broadbeans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Broadbeans vs Sunflower Seed Butter:

• Raw Young Broadbeans have 16.7 times more Sodium and 130.6 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.9 times more Calcium, 21.6 times more Copper, 2.2 times more Iron, 8.2 times more Magnesium, 6.5 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium, 87 times more Selenium and 8.4 times more Zinc than Raw Young Broadbeans.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Broadbeans have 3.8 times more Omega 3 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 8.6 times more Energy, 92 times more Fat, 33.9 times more Saturated Fat, 81.1 times more Omega 6, 2 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Raw Young Broadbeans.
• Both Raw Young Broadbeans as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.