Comparing Nutrients in 100 grams Thin Seeded Lima Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Thin Seeded Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 335kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	54.2% 20.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	37% 20.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.1% 81mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	41.3% 1403mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Thin Seeded Lima Beans vs Oil Roasted Sunflower Seeds:

• Raw Thin Seeded Lima Beans have 1.8 times more Vitamin B1, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 5.5 times more Vitamin B5, 2.4 times more Vitamin B6, more Vitamin C and 51.9 times more Vitamin E than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• Raw Thin Seeded Lima Beans have 1.4 times more Iron, 1.5 times more Magnesium and 2.9 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Copper, 3.1 times more Phosphorus, 11.2 times more Selenium and 2 times more Zinc than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Thin Seeded Lima Beans have 1.6 times more Omega 3, 2.7 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 55.2 times more Fat, 32.3 times more Saturated Fat and 117.2 times more Omega 6 than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Raw Thin Seeded Lima Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.