Comparing Nutrients in 5 ounces Young Broadbeans VS 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	3.5% 102kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	39% 50.8g	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	15.7% 5.95g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	14% 7.94g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.44% 0.12mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	82% 1.07mg	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	34% 136μg	78.7% 315μg	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	52% 46.8mg	2.05% 1.84mg	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	3.1% 31mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	270% 2.43mg	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	33.7% 2.7mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	122% 2.8mg	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	19.2% 135mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Young Broadbeans versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Young Broadbeans vs Sunflower Seed Flour:

• 5 ounces of Young Broadbeans have 9 times more Vitamin A and 25.4 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 18.7 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B3, 76.7 times more Vitamin B5, 19.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Young Broadbeans.
• 5 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Young Broadbeans vs Sunflower Seed Flour:

• 5 ounces of Young Broadbeans have 3.7 times more Potassium, 16.7 times more Sodium and 10.8 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 5.2 times more Calcium, 23.1 times more Copper, 3.5 times more Iron, 9.1 times more Magnesium, 6.2 times more Manganese, 7.3 times more Phosphorus, 48.5 times more Selenium and 8.5 times more Zinc than Raw Young Broadbeans.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Broadbeans have 94.5 times more Omega 3 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 4.5 times more Energy, 7.2 times more Omega 6, 3.1 times more Carbohydrate and 8.6 times more Protein than Raw Young Broadbeans.
• Both Young Broadbeans and Sunflower Seed Flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Young Broadbeans provide inadequate amounts of Omega 6
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3