Comparing Nutrients in 100 grams 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	2.5% 72kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	27.6% 36g	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	11% 4.2g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	10% 5.6g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	58% 0.75mg	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	24% 96μg	55.5% 222μg	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	36.7% 33mg	1.44% 1.3mg	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	2.2% 22mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	190% 1.7mg	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	23.8% 1.9mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	86% 1.98mg	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	13.6% 95mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	2.2% 81g	0.2% 7.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Young Broadbeans vs Sunflower Seed Flour:

• Raw Young Broadbeans have 9 times more Vitamin A and 25.4 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 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.
• Both Raw Young Broadbeans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Young Broadbeans vs Sunflower Seed Flour:

• Raw Young Broadbeans have 3.7 times more Potassium, 16.7 times more Sodium and 10.8 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 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.

Comparison of macro-nutrients per 100 grams:

• Raw Young Broadbeans have 94.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 4.5 times more Energy, 2.7 times more Fat, 7.2 times more Omega 6, 3.1 times more Carbohydrate and 8.6 times more Protein than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Partially Defatted Sunflower Seed Flour have similar amounts of Fiber per 100 g.
• Both Raw Young Broadbeans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.