Comparing Nutrients in 100 grams 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	11.6% 335kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	18.5% 24g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	3.77% 2.73g	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	54.2% 20.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	37% 20.6g	34.5% 19.3g	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	48% 0.57mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	62% 0.8mg	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	100% 400μg	59.3% 237μg	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	1.56% 1.4mg	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	4.67% 0.7mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.1% 81mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	203% 1.83mg	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	77.4% 6.2mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	92% 2.1mg	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	53% 370mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	41.3% 1403mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.