Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sunflower Seed Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	112% 3260kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	137% 52g	168% 64g	38g per day for Men 19-50 years
Protein	858% 481g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	92% 1.2mg	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	555% 2220μg	325% 1300μg	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	14.4% 13mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	114% 1140mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	240% 2.16mg	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	828% 66.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	187% 4.3mg	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	984% 6890mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	2% 74.7g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Boiled Kidney Beans:

• Partially Defatted Sunflower Seed Flour has 19.9 times more Vitamin B1, 4.6 times more Vitamin B2, 12.7 times more Vitamin B3, 30 times more Vitamin B5, 6.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Partially Defatted Sunflower Seed Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Partially Defatted Sunflower Seed Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Boiled Kidney Beans:

• Partially Defatted Sunflower Seed Flour has 3.3 times more Calcium, 7.9 times more Copper, 3 times more Iron, 8.2 times more Magnesium, 4.6 times more Manganese, 5 times more Phosphorus, 52.9 times more Selenium and 5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Potassium and 9 times more Water than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 1 kilogram:

• Partially Defatted Sunflower Seed Flour has 2.6 times more Energy, 3.2 times more Fat, 8 times more Omega 6, 1.6 times more Carbohydrate and 5.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 85 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Partially Defatted Sunflower Seed Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.