Comparing Nutrients in 1 kilogram Boiled Baby Frozen Young Lima Beans with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans with Salt	25%	3%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.2% 1050kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	158% 206g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	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	126% 48g	303% 115g	38g per day for Men 19-50 years
Protein	119% 66.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	619% 8.05mg	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	40% 160μg	595% 2380μg	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	64.4% 58mg	15.6% 14mg	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	42.7% 6.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	2038% 18.3mg	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	245% 19.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	353% 8.13mg	919% 21mg	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	160% 1120mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	177% 2650mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	482% 53mg	11mg per day for Men 19-50 years
Water	19.6% 724g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Baby Frozen Young Lima Beans with Salt VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Baby Frozen Young Lima Beans with Salt versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Baby Frozen Young Lima Beans with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Boiled Baby Frozen Young Lima Beans with Salt has 4.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.6 times more Vitamin B1, 5.2 times more Vitamin B2, 5.5 times more Vitamin B3, 39.9 times more Vitamin B5, 7 times more Vitamin B6 and 14.9 times more Vitamin B9 than Boiled and Drained Baby Frozen Young Lima Beans with Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Baby Frozen Young Lima Beans with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Baby Frozen Young Lima Beans with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Boiled Baby Frozen Young Lima Beans with Salt has 88.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Calcium, 9.3 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 2.6 times more Manganese, 10.3 times more Phosphorus and 9.6 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans with Salt.
• Both Boiled Baby Frozen Young Lima Beans with Salt and Toasted Sunflower Seeds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.9 times more Energy, 189.3 times more Fat, 87.5 times more Saturated Fat, 1.7 times more Omega 3, 381.5 times more Omega 6, 2.4 times more Fiber and 2.6 times more Protein than Boiled and Drained Baby Frozen Young Lima Beans with Salt.
• Both Boiled Baby Frozen Young Lima Beans with Salt and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Baby Frozen Young Lima Beans with Salt provide inadequate amounts of Omega 6