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

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 409kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	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% 76.7g	70% 91g	130g per day for Men 19-50 years
Sugars	7.34% 5.3g	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	1.15% 0.83g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 9.4g	g per day for Men 19-50 years
Fiber	55.4% 21g	111% 42g	38g per day for Men 19-50 years
Protein	43% 24g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	21% 83.3μg	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	56.4% 51mg	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	7.67% 1.15mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	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	90% 7.22mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	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	55% 385mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.83% 290g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Boiled and Drained Fordhook Frozen Young Lima Beans have more Vitamin A, 11.6 times more Vitamin C and 1.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.9 times more Vitamin B3, 42.6 times more Vitamin B5, 6.5 times more Vitamin B6, 11.1 times more Vitamin B9 and 125.3 times more Vitamin E than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Fordhook Frozen Young Lima Beans have 23 times more Sodium and 47.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 10.6 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 11.7 times more Phosphorus, 1.6 times more Potassium, 130.3 times more Selenium and 7 times more Zinc than Boiled and Drained Fordhook Frozen Young Lima Beans.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 5.7 times more Energy, 150.9 times more Fat, 91.8 times more Saturated Fat, 1.5 times more Omega 3, 311 times more Omega 6, 2.3 times more Sugars, 2 times more Fiber and 3.3 times more Protein than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.