Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	91% 2640kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	82.5% 107g	130g per day for Men 19-50 years
Sugars	17% 12.4g	10% 7.4g	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	132% 50.3g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	67.3% 0.88mg	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	269% 1075μg	29.5% 118μg	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	7.06% 6.35mg	51% 46mg	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	789% 118mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	154% 1.4mg	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	215% 17.2mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	247% 5.68mg	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	748% 5239mg	84.2% 590mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	76% 2585mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8.23% 305g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B2, 6.8 times more Vitamin B3, 27.4 times more Vitamin B5, 4.2 times more Vitamin B6, 9.1 times more Vitamin B9 and 186.4 times more Vitamin E than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain more Vitamin A, 1.3 times more Vitamin B1, 7.2 times more Vitamin C and 2.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Calcium, 6 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 8.9 times more Phosphorus, 1.5 times more Potassium, 39.7 times more Selenium and 6.7 times more Zinc than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 5.7 times more Sodium and 56 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Energy, 155.6 times more Fat, 71.5 times more Saturated Fat, 1.4 times more Omega 3, 315.2 times more Omega 6, 1.7 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Boiled and Drained Young Lima Beans.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Young Lima Beans have similar amounts of Carbohydrate per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.