Comparing Nutrients in 14 ounces Young Broadbeans VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Young Broadbeans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	9.85% 286kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	35.7% 46.4g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	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	44% 16.7g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	95% 381μg	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	146% 131mg	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	NA	NA	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 Flour	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	94% 7.54mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	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	54% 377mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	420% 231μg	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	179% 19.6mg	11mg per day for Men 19-50 years
Water	8.7% 321g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Young Broadbeans 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 Young Broadbeans vs Sunflower Seed Flour:

• 14 ounces of Young Broadbeans have 9 times more Vitamin A and 25.4 times more Vitamin C than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 18.7 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B3, 76.7 times more Vitamin B5, 19.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Young Broadbeans.
• 14 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Young Broadbeans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Young Broadbeans have 3.7 times more Potassium, 16.7 times more Sodium and 10.8 times more Water than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 5.2 times more Calcium, 23.1 times more Copper, 3.5 times more Iron, 9.1 times more Magnesium, 6.2 times more Manganese, 7.3 times more Phosphorus, 48.5 times more Selenium and 8.5 times more Zinc than Raw Young Broadbeans.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Broadbeans have 94.5 times more Omega 3 than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 4.5 times more Energy, 7.2 times more Omega 6, 3.1 times more Carbohydrate and 8.6 times more Protein than Raw Young Broadbeans.
• Both Young Broadbeans and Sunflower Seed Flour offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Young Broadbeans provide inadequate amounts of Omega 6
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3