Comparing Nutrients in 100 calories Red Kidney Beans VS Boiled Large Lima Beans

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Boiled Large Lima Beans: 87g

Red Kidney Beans have 2.9 times more energy per 100g than Boiled Large Lima Beans. It has high energy density when compared to other foods. Boiled Large Lima Beans having average energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Boiled Large Lima Beans?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Red Kidney Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	3.48% 2.52g	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	12% 4.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	12% 6.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Large 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	15% 0.18mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	3.68% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	10.8% 0.14mg	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	29.2% 117μg	18% 72μg	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	1.5% 1.34mg	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	0.42% 0.062mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	1.48% 14.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	0.048% 1.9μg	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	25% 2mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	8.9% 37.4mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	19.5% 0.45mg	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	17.2% 120mg	13.8% 97mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0.12% 1.74mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	7.5% 0.83mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	1.64% 60.7g	3700g per day for Men 19-50 years

Red Kidney Beans VS Boiled Large Lima Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Boiled Large Lima Beans?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Boiled Large Lima Beans:

• 100 calories of Red Kidney Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled Large Lima Beans.
• While 100 kcal of Boiled Large Lima Beans contain 1.6 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Large Lima Beans provide similar amounts of Vitamin B6 per 100 calories.
• Both Raw Red Kidney Beans as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Boiled Large Lima Beans:

• 100 calories of Red Kidney Beans have 1.7 times more Calcium and 1.2 times more Phosphorus than Boiled Large Lima Beans.
• While 100 kcal of Boiled Large Lima Beans contain 1.4 times more Manganese and 4.1 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Large Lima Beans contain similar levels of Copper, Iron, Magnesium, Potassium and Zinc per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Boiled Large Lima Beans lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Boiled Large Lima Beans lack sufficient amounts of Fluoride in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 2.3 times more Omega 3 than Boiled Large Lima Beans.
• While 100 kcal of Boiled Large Lima Beans contain 4 times more Sugars and 1.3 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Large Lima Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Red Kidney Beans as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in 100 calories.