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

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Thin Seeded Lima Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 475kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	77% 29g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	52% 29.2g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	58.5% 1989mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Raw Thin Seeded Lima Beans have 5.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B3, 5.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 37.3 times more Vitamin E than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Thin Seeded Lima Beans as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Raw Thin Seeded Lima Beans have 1.6 times more Iron, 1.5 times more Magnesium and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 1.3 times more Manganese, 3.1 times more Phosphorus, 11.3 times more Selenium and 2 times more Zinc than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Thin Seeded Lima Beans have 1.9 times more Omega 3, 2.6 times more Carbohydrate, 3 times more Sugars and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 53.5 times more Fat, 23.8 times more Saturated Fat and 112.3 times more Omega 6 than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Raw Thin Seeded Lima Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.