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

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Flour	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	112% 3260kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	162% 211g	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	137% 52g	100% 38g	38g per day for Men 19-50 years
Protein	858% 481g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Boiled Yardlong 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	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	73% 0.95mg	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	365% 1460μg	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	4.44% 4mg	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

	Sunflower Seed Flour	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	114% 1140mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	250% 2.25mg	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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	212% 4.87mg	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	259% 1810mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	98% 11mg	11mg per day for Men 19-50 years
Water	2% 74.7g	18.6% 688g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Boiled Yardlong Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Boiled Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seed Flour has 15 times more Vitamin B1, 4.2 times more Vitamin B2, 13.3 times more Vitamin B3, 16.6 times more Vitamin B5, 7.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Yardlong Beans.
• Both Partially Defatted Sunflower Seed Flour as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 2.7 times more Calcium, 7.6 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 4.1 times more Manganese, 3.8 times more Phosphorus, 20.8 times more Selenium and 4.6 times more Zinc than Boiled Yardlong Beans.
• While 1 kg of Boiled Yardlong Beans contains 4.7 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 2.8 times more Energy, 8.3 times more Omega 6, 1.7 times more Carbohydrate, 1.4 times more Fiber and 5.8 times more Protein than Boiled Yardlong Beans.
• While 1 kg of Boiled Yardlong Beans contains 44 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Yardlong Beans provide inadequate amounts of Omega 6