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Comparing Nutrients in 7 ounces Roasted Sunflower SeedsVS Boiled Fordhook Frozen Young Lima Beans with Salt

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Boiled Fordhook Frozen Young Lima Beans with Salt
23%
3%
74%
7 oz ▼

Macro Nutrients

40%1155kcal
Energy
7.05%204kcal
1155 kcalvs204 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
0.7%0.67g
99 gvs0.67 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
32.4%10.4g
Saturated Fat
0.48%0.15g
10.4 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
8.56%0.14g
Omega 3
6.57%0.11g
0.14 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
383%65g
Omega 6
1.3%0.22g
65 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
36.7%47.8g
Carbohydrate
29.5%38.3g
47.8 gvs38.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7.47%5.4g
Sugars
3.67%2.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.4 gvs2.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.57%0.42g
≤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]
NA gvs0.42 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%2.24g
NA gvs2.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
58%22g
Fiber
27.7%10.5g
22 gvs10.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
68.5%38.4g
Protein
21.5%12g
38.4 gvs12 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
2.2%20μg
RAE, retinol activity equivalents
0 μgvs20 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
17.5%0.21mg
Vitamin B1
12.2%0.15mg
Thiamine
0.21 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
37.6%0.49mg
Vitamin B2
9.3%0.12mg
Riboflavin
0.49 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
87.3%14mg
Vitamin B3
13.3%2.12mg
Niacin, nicotinic acid, niacinamide
14 mgvs2.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
279%14mg
Vitamin B5
6.47%0.32mg
Pantothenic acid
14 mgvs0.32 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
123%1.6mg
Vitamin B6
18.6%0.24mg
Pyridoxine
1.6 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
118%470μg
Vitamin B9
10.4%41.7μg
Folates and Folic Acid
470 μgvs41.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
3.1%2.78mg
Vitamin C
28.2%25.4mg
Ascorbic acid
2.78 mgvs25.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
345%51.8mg
Vitamin E
3.84%0.58mg
Tocopherols and Tocotrienols
51.8 mgvs0.58 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
4.47%5.36μg
Vitamin K
NA
Phytomenadione or phylloquinone
5.36 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

14%139mg
Calcium
5.95%59.5mg
139 mgvs59.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
404%3.63mg
Copper
37.5%0.34mg
3.63 mgvs0.34 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
94%7.54mg
Iron
45%3.6mg
7.54 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
61%256mg
Magnesium
20%83.3mg
256 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
182%4.2mg
Manganese
56%1.3mg
4.2 mgvs1.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
327%2292mg
Phosphorus
27.5%192mg
2292 mgvs192 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
49.6%1687mg
Potassium
17.7%603mg
1687 mgvs603 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
286%157μg
Selenium
2.16%1.2μg
157 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.4%5.95mg
Sodium
38.2%574mg
5.95 mgvs574 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
95%10.5mg
Zinc
13.4%1.47mg
10.5 mgvs1.47 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.064%2.4g
Water
3.9%145g
2.4 gvs145 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Boiled Fordhook Frozen Young Lima Beans with Salt:
Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Boiled Fordhook Frozen Young Lima Beans with Salt:
Comparison of macro-nutrients per 7 ounces:



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