Comparing Nutrients in 1 kilogram Boiled Large Lima Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Large Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39.7% 1150kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	6.94% 1.18g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	176% 229g	130g per day for Men 19-50 years
Sugars	40% 29g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	184% 70g	279% 106g	38g per day for Men 19-50 years
Protein	139% 78g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	134% 1.6mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	609% 7.9mg	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	208% 830μg	585% 2340μg	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	12.2% 11mg	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	12% 1.8mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	299% 24mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	904% 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	159% 1110mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	19% 698g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Large Lima Beans VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Large Lima Beans versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Large Lima Beans vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 2 times more Vitamin B1, 5.1 times more Vitamin B2, 9.8 times more Vitamin B3, 16.4 times more Vitamin B5, 4.9 times more Vitamin B6, 2.8 times more Vitamin B9, 201.8 times more Vitamin E and 1.6 times more Vitamin K than Boiled Large Lima Beans.
• 1 kilogram of Boiled Large Lima Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Large Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Large Lima Beans vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 5.1 times more Calcium, 7.7 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 4 times more Manganese, 10.3 times more Phosphorus, 17.4 times more Selenium and 5.5 times more Zinc than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 5.1 times more Energy, 135 times more Fat, 79.4 times more Saturated Fat, 1.6 times more Omega 3, 289.9 times more Omega 6, 1.5 times more Fiber and 2.6 times more Protein than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Boiled Large Lima Beans provide inadequate amounts of Omega 6