Comparing Nutrients in 14 ounces Boiled Baby Frozen Young Lima Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.4% 417kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77g	70% 91g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	50% 19g	111% 42g	38g per day for Men 19-50 years
Protein	47% 26.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	242% 3.14mg	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	16% 63.5μg	232% 929μg	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	25.6% 23mg	4.85% 4.37mg	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	17% 2.54mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	796% 7.16mg	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	97% 7.78mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	359% 8.26mg	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	63.5% 445mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.76% 287g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Baby Frozen Young Lima Beans vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Baby Frozen Young Lima Beans have 5.3 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 5.1 times more Vitamin B2, 5.4 times more Vitamin B3, 39.2 times more Vitamin B5, 6.9 times more Vitamin B6, 14.6 times more Vitamin B9 and 56.8 times more Vitamin E than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Baby Frozen Young Lima Beans vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Baby Frozen Young Lima Beans have 9.7 times more Sodium and 47 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 9.2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2.6 times more Manganese, 10.2 times more Phosphorus, 46 times more Selenium and 9.5 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 5.6 times more Energy, 171 times more Fat, 103.9 times more Saturated Fat, 1.7 times more Omega 3, 349.1 times more Omega 6, 2.3 times more Sugars, 2.2 times more Fiber and 3 times more Protein than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.