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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	35.7% 0.46mg	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	80.4% 322μg	142% 567μg	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	2.2% 2mg	0% 0mg	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	332% 50mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While Raw Thin Seeded Lima Beans contain 1.8 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Thin Seeded Lima Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 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.
• While Raw Thin Seeded Lima Beans contain 2.2 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Thin Seeded Lima Beans have similar amounts of Calcium, Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Raw Thin Seeded Lima Beans contain 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.
• Both Dried Sunflower Seed Kernels and Raw Thin Seeded Lima Beans have similar amounts of Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Thin Seeded Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.