Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Boiled Fordhook Frozen Young Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	93% 2685kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	67.4% 87.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	8.4% 6.08g	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	0% 0g	1.3% 0.95g	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 5.13g	g per day for Men 19-50 years
Fiber	127% 48g	63.3% 24g	38g per day for Men 19-50 years
Protein	162% 91g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	42.6% 0.55mg	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	265% 1061μg	24% 95μg	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	5.54% 5mg	64.5% 58mg	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	1099% 165mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	85.7% 0.77mg	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	243% 19.4mg	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	128% 2.94mg	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	738% 5166mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	87.4% 1311mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	0.19% 7g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Fordhook Frozen Young Lima Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Boiled Fordhook Frozen Young Lima Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 4.3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.9 times more Vitamin B3, 42.6 times more Vitamin B5, 6.5 times more Vitamin B6, 11.1 times more Vitamin B9 and 125.3 times more Vitamin E than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 lb of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 11.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 2.9 times more Calcium, 10.6 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 11.7 times more Phosphorus, 1.6 times more Potassium, 130.3 times more Selenium and 7 times more Zinc than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 lb of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 96.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 5.7 times more Energy, 150.9 times more Fat, 91.8 times more Saturated Fat, 1.5 times more Omega 3, 311 times more Omega 6, 2.3 times more Sugars, 2 times more Fiber and 3.3 times more Protein than Boiled Fordhook Frozen Young Lima Beans with Salt.
• Both Oil Roasted Sunflower Seeds and Boiled Fordhook Frozen Young Lima Beans with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt provide inadequate amounts of Omega 6