Comparing Nutrients in 300 calories Young Broadbeans VS Sunflower Seed Flour

Weight per 300 calories

• Young Broadbeans: 417g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 4.5 times more energy per unit of mass than Raw Young Broadbeans, which is high in comparison to other foods. Young Broadbeans having average energy density.

Discover which food has more nutrients per 300 calories - Young Broadbeans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	49.2% 0.79g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	25.4% 33g	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	46% 17.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	41.7% 23.3g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	53.3% 0.69mg	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	100% 400μg	51% 204μg	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	153% 138mg	1.33% 1.2mg	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	9.17% 92mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	175% 1.58mg	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	99% 7.9mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	79% 1.8mg	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	56.5% 396mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	30.6% 1042mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	9.12% 338g	0.19% 6.87g	3700g per day for Men 19-50 years

Young Broadbeans VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Young Broadbeans or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Young Broadbeans vs Sunflower Seed Flour:

• 300 calories of Young Broadbeans have 40.8 times more Vitamin A, 1.9 times more Vitamin B2, 2 times more Vitamin B9 and 114.9 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 4.1 times more Vitamin B1, 16.9 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Young Broadbeans.
• Both Young Broadbeans and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Young Broadbeans vs Sunflower Seed Flour:

• 300 calories of Young Broadbeans have 1.3 times more Iron, 16.9 times more Potassium, 75.5 times more Sodium and 49.1 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 5.1 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 10.7 times more Selenium and 1.9 times more Zinc than Raw Young Broadbeans.
• Both Young Broadbeans and Sunflower Seed Flour contain similar levels of Calcium per 300 calories.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Young Broadbeans have 427.9 times more Omega 3, 1.5 times more Carbohydrate and 3.7 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 1.9 times more Protein than Raw Young Broadbeans.
• Both Young Broadbeans and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 300 calories.