Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Sunflower Seed Butter	Large Lima Beans	Recommended Dietary Allowance
Energy	84.4% 2449kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	194% 252g	130g per day for Men 19-50 years
Sugars	57.7% 42g	46.5% 33.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	198% 75.4g	38g per day for Men 19-50 years
Protein	122% 68.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	156% 2.03mg	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	235% 941μg	392% 1568μg	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	12% 10.7mg	0% 0mg	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	606% 91mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Large Lima Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	326% 2.94mg	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	204% 16.4mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	289% 6.64mg	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	378% 2643mg	218% 1528mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	201% 6842mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	1.1% 40.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Large Lima Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Large Lima Beans:

• 14 ounces of Sunflower Seed Butter have 4.4 times more Vitamin B3, more Vitamin C and 31.8 times more Vitamin E than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 9.6 times more Vitamin B1 and 1.7 times more Vitamin B9 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Large Lima Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Large Lima Beans have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Large Lima Beans:

• 14 ounces of Sunflower Seed Butter have 2.2 times more Copper, 1.4 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 14.5 times more Selenium and 1.7 times more Zinc than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 1.3 times more Calcium, 1.8 times more Iron and 3 times more Potassium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.8 times more Energy, 80 times more Fat, 29.1 times more Saturated Fat, 45.3 times more Omega 6 and 1.2 times more Sugars than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 1.9 times more Omega 3, 2.7 times more Carbohydrate and 3.3 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Large Lima Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Large Lima Beans provide inadequate amounts of Omega 6