Comparing Nutrients in 1 kilogram Young Lima Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Young Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1130kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	6.2% 1.98g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	154% 200g	130g per day for Men 19-50 years
Sugars	20.4% 15g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	129% 49g	226% 86g	38g per day for Men 19-50 years
Protein	122% 68.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	1035% 13.5mg	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	85% 340μg	568% 2270μg	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	260% 234mg	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	21.3% 3.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	34% 340mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	2000% 18mg	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	393% 31.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	848% 19.5mg	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	194% 1360mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	137% 4670mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	19% 702g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Young Lima Beans vs Sunflower Seeds:

• Raw Young Lima Beans have 3.3 times more Vitamin A, 16.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.8 times more Vitamin B1, 3.4 times more Vitamin B2, 5.7 times more Vitamin B3, 4.6 times more Vitamin B5, 6.6 times more Vitamin B6, 6.7 times more Vitamin B9 and 109.9 times more Vitamin E than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Young Lima Beans vs Sunflower Seeds:

• Raw Young Lima Beans have 14.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Calcium, 5.7 times more Copper, 1.7 times more Iron, 5.6 times more Magnesium, 1.6 times more Manganese, 4.9 times more Phosphorus, 1.4 times more Potassium, 29.4 times more Selenium and 6.4 times more Zinc than Raw Young Lima Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Lima Beans have 2.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Energy, 59.8 times more Fat, 22.5 times more Saturated Fat, 81.4 times more Omega 6, 1.8 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Raw Young Lima Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.