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

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Large Lima Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1533kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	72% 93g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	227% 86g	137% 52g	38g per day for Men 19-50 years
Protein	174% 97g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Large 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	192% 2.3mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	640% 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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36.7% 367mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	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	426% 34mg	386% 31mg	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	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	249% 1746mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	230% 7820mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.25% 46g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Raw Large Lima Beans have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 5.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Raw Large Lima Beans.
• Both Raw Large Lima Beans as well as Toasted 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 Toasted Sunflower Seeds:

• Raw Large Lima Beans have 1.4 times more Calcium, 1.7 times more Magnesium, 3.5 times more Potassium and 6 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, 1.3 times more Manganese, 3 times more Phosphorus and 1.9 times more Zinc than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Large Lima Beans have 1.2 times more Omega 3, 3.1 times more Carbohydrate, 1.7 times more Fiber and 1.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 82.3 times more Fat, 37 times more Saturated Fat and 173.9 times more Omega 6 than Raw Large Lima Beans.
• Both Raw Large Lima Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.