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

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Large Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	117% 3380kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	488% 634g	176% 229g	130g per day for Men 19-50 years
Sugars	117% 85g	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	500% 190g	279% 106g	38g per day for Men 19-50 years
Protein	383% 215g	358% 201g	56g per day for Men 19-50 years

Vitamins

	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	423% 5.07mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2.02mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.12mg	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	988% 3950μg	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	48% 7.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	81% 810mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	822% 7.4mg	2004% 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	939% 75mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	533% 2240mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	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	550% 3850mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	507% 17240mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	257% 28.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.75% 102g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Large Lima Beans have 1.6 times more Vitamin B1, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 50.5 times more Vitamin E than Raw Large Lima Beans.
• Both Raw Large Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Large Lima Beans have 1.8 times more Iron, 1.8 times more Magnesium, 3.6 times more Potassium and 6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Copper, 3 times more Phosphorus, 10.9 times more Selenium and 1.8 times more Zinc than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Large Lima Beans have 2.8 times more Carbohydrate, 2.7 times more Sugars and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 74.3 times more Fat, 43.9 times more Saturated Fat and 159.1 times more Omega 6 than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Protein per 1 kg.
• Both Raw Large Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.