Comparing Nutrients in 1 pound Large Lima Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Large Lima Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1533kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	84% 109g	130g per day for Men 19-50 years
Sugars	53% 38.6g	17% 12.4g	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	227% 86g	132% 50.3g	38g per day for Men 19-50 years
Protein	174% 97g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	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	192% 2.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	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	448% 1792μg	269% 1075μg	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	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36.7% 367mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	922% 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	426% 34mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	242% 1016mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	416% 9.57mg	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	249% 1746mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	230% 7820mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.25% 46g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw Large Lima Beans have 4.8 times more Vitamin B1, 1.7 times more Vitamin B9 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B3, 5.2 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 36.3 times more Vitamin E than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Large Lima Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Large Lima Beans have 2 times more Iron, 1.7 times more Magnesium, 2 times more Potassium and 6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, 1.3 times more Manganese, 3 times more Phosphorus, 11 times more Selenium and 1.9 times more Zinc than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Large Lima Beans have 1.4 times more Omega 3, 2.6 times more Carbohydrate, 3.1 times more Sugars and 1.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 72.2 times more Fat, 32.4 times more Saturated Fat and 152.5 times more Omega 6 than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Raw Large Lima Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.