Comparing Nutrients in 500 calories Sunflower Seeds VS Young Lima Beans

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Young Lima Beans: 443g

Sunflower Seeds have 5.2 times more energy per 100g than Young Lima Beans. It has very high energy density when compared to other foods. Raw Young Lima Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Sunflower Seeds	Young Lima Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.92% 3.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	37.6% 0.6g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	7.37% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	68.7% 89.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	9.03% 6.55g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	57% 21.7g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	4.9% 44.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	69.4% 0.9mg	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	48.6% 194μg	37.6% 150μg	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	1.33% 1.2mg	115% 104mg	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	201% 30mg	9.44% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.6% 24.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Young Lima Beans	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	156% 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	56% 4.5mg	174% 14mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	61% 257mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	234% 5.38mg	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	80.7% 565mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	60.8% 2066mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	14.5% 7.96μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	8.4% 311g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 21.3 times more Vitamin E than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 1.5 times more Vitamin B2, 86.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Young Lima Beans have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 5.7 times more Selenium and 1.2 times more Zinc than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 2.3 times more Calcium, 3.1 times more Iron, 3.2 times more Manganese, 3.7 times more Potassium and 76.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Young Lima Beans have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 11.6 times more Fat, 4.4 times more Saturated Fat and 15.8 times more Omega 6 than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 11.7 times more Omega 3, 5.2 times more Carbohydrate, 2.9 times more Sugars, 2.9 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Young Lima Beans have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.