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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	97% 2808kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	67.4% 87.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	137% 52g	63.3% 24g	38g per day for Men 19-50 years
Protein	139% 78g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	26% 259mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	8.95% 331g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 1 pound of Toasted Sunflower Seeds has 4.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.9 times more Vitamin B3, 43.3 times more Vitamin B5, 6.6 times more Vitamin B6 and 11.3 times more Vitamin B9 than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 lb of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 9.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Calcium, 10.8 times more Copper, 3.7 times more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 11.9 times more Phosphorus, 1.6 times more Potassium and 7.2 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 Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 6 times more Energy, 167.1 times more Fat, 77.3 times more Saturated Fat, 1.5 times more Omega 3, 339.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Boiled Fordhook Frozen Young Lima Beans with Salt.
• Both Toasted 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