Comparing Nutrients in 5 ounces Thin Seeded Lima Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Thin Seeded Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 475kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	22% 28.3g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	77% 29g	32% 12g	38g per day for Men 19-50 years
Protein	52% 29.2g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	147% 1.9mg	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	142% 567μg	80.4% 322μg	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	2.2% 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	6.6% 0.99mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	283% 2.55mg	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	110% 8.77mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	120% 2.76mg	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	75% 524mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	58.5% 1989mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Thin Seeded Lima Beans vs Sunflower Seeds:

• Raw Thin Seeded Lima Beans have 1.8 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 4.9 times more Vitamin B3, 4.1 times more Vitamin B6, more Vitamin C and 50.2 times more Vitamin E than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Thin Seeded Lima Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Thin Seeded Lima Beans vs Sunflower Seeds:

• Raw Thin Seeded Lima Beans have 2.2 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 7.6 times more Selenium and 1.9 times more Zinc than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Thin Seeded Lima Beans have 2.2 times more Omega 3, 3.1 times more Carbohydrate, 3.2 times more Sugars and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 55.3 times more Fat, 20.3 times more Saturated Fat and 78.9 times more Omega 6 than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Dried Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Raw Thin Seeded Lima Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.