Comparing Nutrients in 7 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	23% 665kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	7.47% 5.4g	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	108% 41g	58% 22g	38g per day for Men 19-50 years
Protein	73% 41g	68.5% 38.4g	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	95% 1.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	123% 1.6mg	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	198% 794μg	118% 470μg	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	3.1% 2.78mg	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	9.26% 1.4mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 161mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	404% 3.63mg	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	154% 12.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	145% 3.35mg	182% 4.2mg	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	105% 734mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	82% 2784mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.