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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Large Lima Beans	Recommended Dietary Allowance
Energy	204% 5920kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	488% 634g	130g per day for Men 19-50 years
Sugars	43% 31g	117% 85g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	500% 190g	38g per day for Men 19-50 years
Protein	358% 201g	383% 215g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	423% 5.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	394% 5.12mg	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	585% 2340μg	988% 3950μg	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	12.2% 11mg	0% 0mg	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	2422% 363mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Large Lima Beans	Recommended Dietary Allowance
Calcium	87% 870mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	822% 7.4mg	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	535% 42.8mg	939% 75mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	533% 2240mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	727% 16.7mg	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	1627% 11390mg	550% 3850mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	507% 17240mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	257% 28.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.75% 102g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 50.5 times more Vitamin E than Large Lima Beans.
• While 1 kg of Raw Large Lima Beans contains 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.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Copper, 1.2 times more Manganese, 3 times more Phosphorus, 10.9 times more Selenium and 1.8 times more Zinc than Large Lima Beans.
• While 1 kg of Raw Large Lima Beans contains 1.8 times more Iron, 1.8 times more Magnesium and 3.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Large Lima Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 74.3 times more Fat, 43.9 times more Saturated Fat and 159.1 times more Omega 6 than Large Lima Beans.
• While 1 kg of Raw Large Lima Beans contains 2.8 times more Carbohydrate, 2.7 times more Sugars and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Large Lima Beans offer comparable quantities of Omega 3 and Protein per one kilogram.
• 1 kilogram of Large Lima Beans provide inadequate amounts of Omega 6