Comparing Nutrients in 100 calories Boiled Baby Frozen Young Lima Beans VS Boiled Sprouted Mung Beans

Weight per 100 calories

• Boiled Baby Frozen Young Lima Beans: 95g
• Boiled Sprouted Mung Beans: 476g

Boiled Baby Frozen Young Lima Beans have 5 times more energy per 100g than Boiled Sprouted Mung Beans. It has average energy density when compared to other foods. Boiled and Drained Sprouted Mung Beans having very low energy density.

Which food has more nutrients per 100 calories - Boiled Baby Frozen Young Lima Beans or Boiled Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	15.3% 20g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	18.7% 13.5g	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% 4.57g	10% 3.8g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.85% 7.6μg	0.53% 4.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.56% 0.067mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.42% 0.11mg	19.8% 0.26mg	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	3.8% 15.2μg	34.5% 138μg	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	6.14% 5.52mg	60.3% 54.3mg	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	4.06% 0.61mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.95μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	64.6% 0.58mg	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	23.3% 1.87mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.3mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.77mg	29% 0.67mg	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	15.2% 107mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	2.94% 1.6μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	20.3% 2.24mg	11mg per day for Men 19-50 years
Water	1.86% 69g	12% 445g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Baby Frozen Young Lima Beans vs Boiled Sprouted Mung Beans:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.8 times more Vitamin E than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 3.6 times more Vitamin B1, 9.3 times more Vitamin B2, 5.3 times more Vitamin B3, 6.9 times more Vitamin B5, 2.3 times more Vitamin B6, 9.1 times more Vitamin B9, 9.8 times more Vitamin C and 21.8 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Baby Frozen Young Lima Beans vs Boiled Sprouted Mung Beans:

• Boiled and Drained Sprouted Mung Beans contain 2.1 times more Calcium, 3.1 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Selenium, 1.7 times more Sodium, 4.3 times more Zinc and 6.5 times more Water than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Sprouted Mung Beans contain 10.4 times more Sugars and 1.5 times more Protein than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.