Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Thin Seeded Lima Beans

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Thin Seeded Lima Beans

89.6g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Thin Seeded Lima Beans. It has very high energy density when compared to other foods. Raw Thin Seeded Lima Beans having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Thin Seeded Lima Beans?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Thin Seeded Lima Beans

24%

74%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Thin Seeded Lima Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.5%25.7g

Fat

0.86%0.83g

25.7 gvs0.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.4%2.7g

Saturated Fat

0.61%0.2g

2.7 gvs0.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.22%0.036g

Omega 3

7.22%0.12g

0.036 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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99%17g

Omega 6

1.54%0.26g

17 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.54%12.4g

Carbohydrate

43.3%56.3g

12.4 gvs56.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.94%1.4g

Sugars

10.3%7.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.4 gvs7.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.72g

Fiber

48.5%18.4g

5.72 gvs18.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.8%9.96g

Protein

33%18.5g

9.96 gvs18.5 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

Roasted Sunflower Seedsvs Thin Seeded Lima Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.55%0.055mg

Vitamin B1

43%0.51mg

Thiamine

0.055 mgvs0.51 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.75%0.13mg

Vitamin B2

15%0.2mg

Riboflavin

0.13 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.7%3.63mg

Vitamin B3

9.6%1.53mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs1.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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72.6%3.63mg

Vitamin B5

22.6%1.13mg

Pantothenic acid

3.63 mgvs1.13 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32%0.41mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.41 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30.5%122μg

Vitamin B9

89.6%358μg

Folates and Folic Acid

122 μgvs358 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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89.7%13.5mg

Vitamin E

4.18%0.63mg

Tocopherols and Tocotrienols

13.5 mgvs0.63 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.16%1.4μg

Vitamin K

4.4%5.3μg

Phytomenadione or phylloquinone

1.4 μgvs5.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Thin Seeded Lima Beans

3.6%36mg

Calcium

7.25%72.5mg

36 mgvs72.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg

Copper

66%0.6mg

0.94 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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24.5%1.96mg

Iron

69.3%5.54mg

1.96 mgvs5.54 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.5mg

Magnesium

40%168mg

66.5 mgvs168 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.3%1.1mg

Manganese

65.6%1.5mg

1.1 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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85%595mg

Phosphorus

47.3%331mg

595 mgvs331 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%438mg

Potassium

37%1256mg

438 mgvs1256 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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74.3%41μg

Selenium

11.4%6.27μg

41 μgvs6.27 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.55mg

Sodium

0.78%11.6mg

1.55 mgvs11.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg

Zinc

21%2.33mg

2.73 mgvs2.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.62g

Water

0.29%11g

0.62 gvs11 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Thin Seeded Lima Beans:

Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 21.5 times more Vitamin E than Raw Thin Seeded Lima Beans.
While Raw Thin Seeded Lima Beans contain 9.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B9 and 3.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Thin Seeded Lima Beans:

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper, 1.8 times more Phosphorus and 6.5 times more Selenium than Raw Thin Seeded Lima Beans.
While Raw Thin Seeded Lima Beans contain 2 times more Calcium, 2.8 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese and 2.9 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 Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 30.8 times more Fat, 13.7 times more Saturated Fat and 64.6 times more Omega 6 than Raw Thin Seeded Lima Beans.
While Raw Thin Seeded Lima Beans contain 3.2 times more Omega 3, 4.5 times more Carbohydrate, 5.3 times more Sugars, 3.2 times more Fiber and 1.9 times more Protein 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 Energy per 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsThin Seeded Lima BeansVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled Thin Seeded Lima BeansThin Seeded Lima BeansVS Boiled Thin Seeded Lima Beans

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Thin Seeded Lima Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Thin Seeded Lima Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: