Comparing Nutrients in 300 calories Boiled Thin Seeded Lima Beans VS Sunflower Seeds

Weight per 300 calories

• Boiled Thin Seeded Lima Beans: 238g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 4.6 times more energy per unit of mass than Boiled Thin Seeded Lima Beans, which is very high in comparison to other foods. Boiled Thin Seeded Lima Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Thin Seeded Lima Beans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	48.2% 18.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	34% 19g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.82% 1.57mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	53% 0.69mg	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	89.3% 357μg	29% 117μg	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	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Thin Seeded Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.9% 69mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	103% 0.92mg	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	71.4% 5.7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	43.6% 1mg	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	43% 302mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	4.32% 160g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Thin Seeded Lima Beans vs Sunflower Seeds:

• Boiled Thin Seeded Lima Beans have 1.9 times more Vitamin B5 and 3.1 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.7 times more Vitamin B6 than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Thin Seeded Lima Beans vs Sunflower Seeds:

• Boiled Thin Seeded Lima Beans have 1.7 times more Calcium, 2.1 times more Iron, 1.4 times more Manganese, 2.9 times more Potassium and 65.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.3 times more Magnesium and 2.3 times more Selenium than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Thin Seeded Lima Beans have 4 times more Omega 3, 5.4 times more Carbohydrate, 4.1 times more Fiber and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.2 times more Fat, 10.9 times more Saturated Fat and 42.5 times more Omega 6 than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.