Comparing Nutrients in 1 pound Lima beans, immature seeds, frozen, fordhook, unprepared VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Lima beans, immature seeds, frozen, fordhook, unprepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.6% 481kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	72% 93g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	65.7% 25g	137% 52g	38g per day for Men 19-50 years
Protein	52% 29g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Lima beans, immature seeds, frozen, fordhook, unprepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	281% 3.65mg	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	36.3% 145μg	270% 1080μg	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	97% 87.5mg	7.06% 6.35mg	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	21.8% 3.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lima beans, immature seeds, frozen, fordhook, unprepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	924% 8.3mg	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	85.6% 6.85mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	417% 9.6mg	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	48% 336mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	63.8% 2168mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	219% 24mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Lima beans, immature seeds, frozen, fordhook, unprepared VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Lima beans, immature seeds, frozen, fordhook, unprepared versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Lima beans, immature seeds, frozen, fordhook, unprepared vs Toasted Sunflower Seeds:

• 1 pound of Lima beans, immature seeds, frozen, fordhook, unprepared has 13.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3.5 times more Vitamin B3, 37 times more Vitamin B5, 5.9 times more Vitamin B6 and 7.4 times more Vitamin B9 than Lima beans, immature seeds, frozen, fordhook, unprepared.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lima beans, immature seeds, frozen, fordhook, unprepared vs Toasted Sunflower Seeds:

• 1 pound of Lima beans, immature seeds, frozen, fordhook, unprepared has 19.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Calcium, 29.6 times more Copper, 4.5 times more Iron, 3.4 times more Magnesium, 6.1 times more Manganese, 15.6 times more Phosphorus and 10.8 times more Zinc than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.8 times more Energy, 162.3 times more Fat, 73.5 times more Saturated Fat, 1.4 times more Omega 3, 322.3 times more Omega 6, 2.1 times more Fiber and 2.7 times more Protein than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Lima beans, immature seeds, frozen, fordhook, unprepared provide inadequate amounts of Omega 6