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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Sunflower Seed Flour	Large Lima Beans	Recommended Dietary Allowance
Energy	44.6% 1294kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	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	109% 142g	194% 252g	130g per day for Men 19-50 years
Sugars	NA	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	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	54.3% 20.6g	198% 75.4g	38g per day for Men 19-50 years
Protein	341% 191g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	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	220% 881μg	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	5.73% 5.16mg	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	NA	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 Flour	Large Lima Beans	Recommended Dietary Allowance
Calcium	45.2% 452mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	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	328% 26.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	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	391% 2735mg	218% 1528mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	201% 6842mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	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	179% 19.6mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	1.1% 40.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour 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 Flour vs Large Lima Beans:

• 14 ounces of Sunflower Seed Flour have 6.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B3, 4.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 1.8 times more Vitamin B9 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Sunflower Seed Flour have 1.4 times more Calcium, 2.3 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus, 8.1 times more Selenium and 1.7 times more Zinc than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 25.7 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Large Lima Beans contain similar levels of Iron and Manganese per 14 ounces.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 4 times more Omega 6 and 2.2 times more Protein than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 47.5 times more Omega 3, 1.8 times more Carbohydrate and 3.7 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Large Lima Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 14 ounces of Large Lima Beans provide inadequate amounts of Omega 6