Comparing Nutrients in 14 ounces Large Lima Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Large Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	70% 91g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	198% 75.4g	111% 42g	38g per day for Men 19-50 years
Protein	152% 85g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	392% 1568μg	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	0% 0mg	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	19% 2.86mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 321mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	326% 2.94mg	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	373% 30mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	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	218% 1528mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	201% 6842mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Large Lima Beans vs Oil Roasted Sunflower Seeds:

• Raw Large Lima Beans have 1.6 times more Vitamin B1, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 50.5 times more Vitamin E than Raw Large Lima Beans.
• Both Raw Large 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 Large Lima Beans vs Oil Roasted Sunflower Seeds:

• Raw Large Lima Beans have 1.8 times more Iron, 1.8 times more Magnesium, 3.6 times more Potassium and 6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Copper, 3 times more Phosphorus, 10.9 times more Selenium and 1.8 times more Zinc than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Large Lima Beans have 2.8 times more Carbohydrate, 2.7 times more Sugars and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 74.3 times more Fat, 43.9 times more Saturated Fat and 159.1 times more Omega 6 than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Protein per 14 oz.
• Both Raw Large Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.