Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Large Lima Beans	Recommended Dietary Allowance
Energy	29% 839kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	69% 90g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	16.6% 12g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	71% 27g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	56% 0.73mg	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	83% 332μg	140% 560μg	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	1.73% 1.56mg	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	343% 51.5mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Large Lima Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	117% 1.05mg	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	76% 6.07mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	103% 2.37mg	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	231% 1615mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	72% 2444mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	36.5% 4mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Large Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Large Lima Beans:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 50.5 times more Vitamin E than Large Lima Beans.
• While 5 oz of Raw Large Lima Beans contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Large Lima Beans:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Copper, 1.2 times more Manganese, 3 times more Phosphorus, 10.9 times more Selenium and 1.8 times more Zinc than Large Lima Beans.
• While 5 oz of Raw Large Lima Beans contain 1.8 times more Iron, 1.8 times more Magnesium and 3.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Large Lima Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Energy, 74.3 times more Fat, 43.9 times more Saturated Fat and 159.1 times more Omega 6 than Large Lima Beans.
• While 5 oz of Raw Large Lima Beans contain 2.8 times more Carbohydrate, 2.7 times more Sugars and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Large Lima Beans offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Large Lima Beans provide inadequate amounts of Omega 6