Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Frozen Baby Lima beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Baby Lima beans	23%	3%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Baby Lima beans	Recommended Dietary Allowance
Energy	40.5% 1175kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	38.4% 50g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	31.3% 12g	38g per day for Men 19-50 years
Protein	71% 40g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Baby Lima beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	24.4% 0.32mg	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	116% 464μg	14% 55.6μg	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	2.43% 2.2mg	18.3% 16.5mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Baby Lima beans	Recommended Dietary Allowance
Calcium	17.3% 173mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	28.2% 0.25mg	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	106% 8.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	60.6% 1.4mg	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	323% 2260mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen Baby Lima beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Frozen Baby Lima beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Frozen Baby Lima beans:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.8 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 37.1 times more Vitamin B5, 5 times more Vitamin B6 and 8.4 times more Vitamin B9 than Frozen Baby Lima beans.
• While 7 oz of Frozen Baby Lima beans contain 7.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Baby Lima beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Frozen Baby Lima beans:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Calcium, 14.1 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 11 times more Phosphorus, 37.2 times more Selenium and 8.3 times more Zinc than Frozen Baby Lima beans.
• While 7 oz of Frozen Baby Lima beans contain 17.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen Baby Lima beans contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.5 times more Energy, 116.6 times more Fat, 69.3 times more Saturated Fat, 234.3 times more Omega 6, 1.8 times more Fiber and 2.6 times more Protein than Frozen Baby Lima beans.
• Both Oil Roasted Sunflower Seeds and Frozen Baby Lima beans offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Frozen Baby Lima beans provide inadequate amounts of Omega 6