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Comparing Nutrients in 1 pound Sunflower SeedsVS Thin Seeded Lima Beans

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Thin Seeded Lima Beans
24%
2%
74%
1 lb ▼

Macro Nutrients

91%2649kcal
Energy
52.4%1520kcal
2649 kcalvs1520 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
241%233g
Fat
4.35%4.2g
233 gvs4.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
63%20.2g
Saturated Fat
3.1%0.99g
20.2 gvs0.99 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g
Omega 3
36.6%0.59g
0.27 gvs0.59 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
615%105g
Omega 6
7.8%1.32g
105 gvs1.32 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
69.8%91g
Carbohydrate
219%285g
91 gvs285 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
16.4%12g
Sugars
52%37.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs37.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%11.3g
Sucrose
NA
11.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
103%39g
Fiber
246%93g
39 gvs93 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
168%94g
Protein
167%94g
94 gvs94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.5%13.6μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
13.6 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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559%6.7mg
Vitamin B1
217%2.6mg
Thiamine
6.7 mgvs2.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
124%1.6mg
Vitamin B2
76%0.99mg
Riboflavin
1.6 mgvs0.99 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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236%38mg
Vitamin B3
48.5%7.77mg
Niacin, nicotinic acid, niacinamide
38 mgvs7.77 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
103%5.13mg
Vitamin B5
114%5.7mg
Pantothenic acid
5.13 mgvs5.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
469%6.1mg
Vitamin B6
114%1.5mg
Pyridoxine
6.1 mgvs1.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
257%1030μg
Vitamin B9
454%1814μg
Folates and Folic Acid
1030 μgvs1814 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.06%6.35mg
Vitamin C
0%0mg
Ascorbic acid
6.35 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1064%160mg
Vitamin E
21%3.18mg
Tocopherols and Tocotrienols
160 mgvs3.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
22.3%26.8μg
Phytomenadione or phylloquinone
0 μgvs26.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

35.4%354mg
Calcium
36.7%367mg
354 mgvs367 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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907%8.16mg
Copper
335%3mg
8.16 mgvs3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
298%24mg
Iron
351%28mg
24 mgvs28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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351%1474mg
Magnesium
203%853mg
1474 mgvs853 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
385%8.85mg
Manganese
333%7.65mg
8.85 mgvs7.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
428%2994mg
Phosphorus
240%1678mg
2994 mgvs1678 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
86%2926mg
Potassium
187%6364mg
2926 mgvs6364 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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437%240μg
Selenium
57.7%31.8μg
240 μgvs31.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.72%41mg
Sodium
3.93%59mg
41 mgvs59 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
206%22.7mg
Zinc
107%11.8mg
22.7 mgvs11.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.58%21.5g
Water
1.48%54.7g
21.5 gvs54.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Sunflower Seeds vs Thin Seeded Lima Beans:
Comparing minerals per 1 pound for Sunflower Seeds vs Thin Seeded Lima Beans:
Comparison of macro-nutrients per 1 pound:



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