Comparing Nutrients in 7 ounces Sunflower Seeds VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Sunflower Seeds	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	40% 1159kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	36% 47g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	4.46% 3.23g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	29.5% 0.38mg	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	113% 450μg	13% 51.6μg	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	3.1% 2.78mg	22.3% 20mg	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	465% 69.8mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	67.3% 0.61mg	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	130% 10.4mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	108% 2.5mg	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	187% 1310mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Boiled Young Lima Beans:

• Dried Sunflower Seed Kernels have 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 8 times more Vitamin B3, 4.4 times more Vitamin B5, 7 times more Vitamin B6, 8.7 times more Vitamin B9 and 251.2 times more Vitamin E than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 5 times more Vitamin A, 7.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Boiled Young Lima Beans:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 5.9 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 1.6 times more Manganese, 5.1 times more Phosphorus, 26.5 times more Selenium and 6.3 times more Zinc than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 1.9 times more Sodium and 14.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Young Lima Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 4.7 times more Energy, 160.8 times more Fat, 61 times more Saturated Fat, 221.6 times more Omega 6, 1.6 times more Sugars, 1.6 times more Fiber and 3.1 times more Protein than Boiled and Drained Young Lima Beans.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Young Lima Beans have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.