Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Sunflower Seed Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 462kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	19.4% 7.37g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	122% 68g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	43.3% 0.56mg	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	78.7% 315μg	140% 558μg	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	2.05% 1.84mg	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 162mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	117% 9.4mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	68.5% 1.57mg	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	140% 977mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Red Kidney Beans:

• 5 ounces of Sunflower Seed Flour have 5.2 times more Vitamin B1, 1.2 times more Vitamin B2, 3.5 times more Vitamin B3, 8.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Vitamin B9 and 3.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Red Kidney Beans:

• 5 ounces of Sunflower Seed Flour have 1.4 times more Calcium, 2.5 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 18.2 times more Selenium and 1.8 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 20.3 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Red Kidney Beans contain similar levels of Iron per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 3.8 times more Omega 6 and 2.1 times more Protein than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 179 times more Omega 3, 1.7 times more Carbohydrate and 2.9 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6