Comparing Nutrients in 1 pound White Beans VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	White Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	52% 1510kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	125% 163g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	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	181% 69g	62% 23.6g	38g per day for Men 19-50 years
Protein	189% 106g	389% 218g	56g per day for Men 19-50 years

Vitamins

	White Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	263% 3.4mg	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	440% 1760μg	252% 1007μg	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	0% 0mg	6.55% 5.9mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	109% 1089mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	496% 4.46mg	863% 7.77mg	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	592% 47.4mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	389% 8.96mg	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	195% 1365mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	239% 8142mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of White Beans vs Sunflower Seed Flour:

• 1 pound of White Beans has 1.7 times more Vitamin B9 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 7.3 times more Vitamin B1, 1.8 times more Vitamin B2, 15.3 times more Vitamin B3, 9 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw White Beans.
• Both Raw White Beans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for White Beans vs Sunflower Seed Flour:

• 1 pound of White Beans has 2.1 times more Calcium, 1.6 times more Iron and 26.8 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.7 times more Copper, 1.8 times more Magnesium, 2.3 times more Phosphorus, 4.5 times more Selenium and 1.3 times more Zinc than Raw White Beans.
• Both White Beans and Sunflower Seed Flour contain similar levels of Manganese per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Beans has 83 times more Omega 3, 1.7 times more Carbohydrate and 2.9 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 4.4 times more Omega 6 and 2.1 times more Protein than Raw White Beans.
• Both White Beans and Sunflower Seed Flour offer comparable quantities of Energy per one pound.
• 1 pound of White Beans provide inadequate amounts of Omega 6
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3