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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	20% 582kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	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	18.5% 24g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	11.5% 8.3g	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	29.2% 11g	54.2% 20.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	48% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	25% 0.33mg	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	59.3% 237μg	100% 400μg	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	1.56% 1.4mg	0% 0mg	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	174% 26mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Raw Thin Seeded Lima Beans contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Thin Seeded Lima Beans have similar amounts of Vitamin B2 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Thin Seeded Lima Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Raw Thin Seeded Lima Beans contain 1.6 times more Iron, 1.5 times more Magnesium and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Thin Seeded Lima Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Raw Thin Seeded Lima Beans contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Thin Seeded Lima Beans have similar amounts of Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Thin Seeded Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.