Comparing Nutrients in 1 kilogram Thin Seeded Lima Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Thin Seeded Lima Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	116% 3350kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	158% 206g	130g per day for Men 19-50 years
Sugars	115% 83.2g	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	542% 206g	303% 115g	38g per day for Men 19-50 years
Protein	368% 206g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Toasted 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	478% 5.74mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.27mg	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	1000% 4000μg	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	0% 0mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	81% 810mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	739% 6.65mg	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	774% 62mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	733% 17mg	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	529% 3700mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	413% 14030mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	482% 53mg	11mg per day for Men 19-50 years
Water	3.26% 121g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Thin Seeded Lima Beans VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Thin Seeded Lima Beans 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 Thin Seeded Lima Beans vs Toasted Sunflower Seeds:

• 1 kilogram of Thin Seeded Lima Beans has 1.8 times more Vitamin B1 and 1.7 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 5.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Thin Seeded Lima Beans vs Toasted Sunflower Seeds:

• 1 kilogram of Thin Seeded Lima Beans has 1.4 times more Calcium, 1.5 times more Magnesium and 2.9 times more Potassium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.8 times more Copper, 1.3 times more Manganese, 3.1 times more Phosphorus and 2 times more Zinc than Raw Thin Seeded Lima Beans.
• Both Thin Seeded Lima Beans and Toasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Thin Seeded Lima Beans has 1.6 times more Omega 3, 3.1 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 61.1 times more Fat, 27.2 times more Saturated Fat and 128 times more Omega 6 than Raw Thin Seeded Lima Beans.
• Both Thin Seeded Lima Beans and Toasted Sunflower Seeds offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Thin Seeded Lima Beans provide inadequate amounts of Omega 6