Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Canned Young Lima Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	201% 5820kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	103% 133g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	13% 9.3g	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	292% 111g	95% 36g	38g per day for Men 19-50 years
Protein	345% 193g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	47.7% 0.62mg	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	593% 2370μg	40% 160μg	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	15.6% 14mg	97% 87mg	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	1740% 261mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	70% 700mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	180% 1.62mg	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	475% 38mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	304% 7mg	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	1650% 11550mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	22% 812g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Canned Young Lima Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Canned Young Lima Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Canned Young Lima Beans with Liquids:

• 1 kilogram of Roasted Sunflower Seeds has 3.7 times more Vitamin B1, 5.7 times more Vitamin B2, 13.2 times more Vitamin B3, 74.1 times more Vitamin B5, 13 times more Vitamin B6, 14.8 times more Vitamin B9 and 90 times more Vitamin E than Canned Young Lima Beans with Liquids.
• While 1 kg of Canned Young Lima Beans Solids and Liquids contains 6.2 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Canned Young Lima Beans with Liquids:

• 1 kilogram of Roasted Sunflower Seeds has 2.5 times more Calcium, 11.3 times more Copper, 2.4 times more Iron, 3.8 times more Magnesium, 3 times more Manganese, 16.3 times more Phosphorus, 3 times more Potassium, 72.1 times more Selenium and 8.3 times more Zinc than Canned Young Lima Beans with Liquids.
• While 1 kg of Canned Young Lima Beans Solids and Liquids contains 67.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 8.2 times more Energy, 171.7 times more Fat, 79.1 times more Saturated Fat, 1.5 times more Omega 3, 348.7 times more Omega 6, 1.8 times more Carbohydrate, 2.9 times more Sugars, 3.1 times more Fiber and 4.7 times more Protein than Canned Young Lima Beans with Liquids.
• 1 kilogram of Canned Young Lima Beans with Liquids provide inadequate amounts of Omega 6