Comparing Nutrients in 1 pound Sunflower Seed Flour VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Sunflower Seed Flour	Boiled Navy Beans	Recommended Dietary Allowance
Energy	51% 1479kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.68g	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	% 1.68g	g per day for Men 19-50 years
Fiber	62% 23.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	389% 218g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	48% 0.63mg	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	252% 1007μg	159% 635μg	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	6.55% 5.9mg	4.54% 4.1mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	51.7% 517mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	375% 30mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	104% 2.4mg	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	446% 3125mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.92% 34g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Boiled Navy Beans per 1 lb

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

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

• 1 pound of Sunflower Seed Flour has 13.4 times more Vitamin B1, 4 times more Vitamin B2, 11.3 times more Vitamin B3, 24.8 times more Vitamin B5, 5.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Navy Beans.
• Both Partially Defatted Sunflower Seed Flour as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Flour has 1.7 times more Calcium, 8.2 times more Copper, 2.8 times more Iron, 6.5 times more Magnesium, 3.7 times more Manganese, 4.8 times more Phosphorus, 20.1 times more Selenium and 4.8 times more Zinc than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 5.8 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 2.3 times more Energy, 6.4 times more Omega 6, 1.4 times more Carbohydrate and 5.8 times more Protein than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 88.5 times more Omega 3 and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 pound of Boiled Navy Beans provide inadequate amounts of Omega 6