Comparing Nutrients in 500 calories Boiled Large Lima Beans VS Sunflower Seeds

Weight per 500 calories

• Boiled Large Lima Beans: 435g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 5.1 times more energy per unit of mass than Boiled Large Lima Beans, which is very high in comparison to other foods. Boiled Large Lima Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Large Lima Beans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Large Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	13% 17g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	80% 30.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	60.6% 34g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	88.6% 1.15mg	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	90% 361μg	48.6% 194μg	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	1.33% 1.2mg	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	5.2% 0.78mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.25% 8.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.4% 74mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.57μg	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	130% 10.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	72.6% 1.67mg	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	69% 483mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	65% 2209mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.7mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	8.2% 303g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Large Lima Beans vs Sunflower Seeds:

• Boiled Large Lima Beans have 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 38.5 times more Vitamin E than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Large Lima Beans vs Sunflower Seeds:

• Boiled Large Lima Beans have 2.3 times more Iron, 1.3 times more Manganese, 4 times more Potassium and 74.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 1.5 times more Magnesium and 2.3 times more Selenium than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Dried Sunflower Seed Kernels have similar amounts of Calcium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Large Lima Beans have 4.4 times more Omega 3, 5.3 times more Carbohydrate, 5.6 times more Sugars, 4.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26.7 times more Fat, 9.9 times more Saturated Fat and 38.5 times more Omega 6 than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled Large Lima Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.