Comparing Nutrients in 14 ounces Canned Kidney Beans VS Boiled Baby Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Canned Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	59.4% 77g	130g per day for Men 19-50 years
Sugars	10% 7.34g	7.5% 5.44g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	50% 19g	38g per day for Men 19-50 years
Protein	37% 20.7g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	NA	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	35% 0.46mg	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	35.7% 143μg	16% 63.5μg	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	5.3% 4.76mg	25.6% 23mg	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	0.53% 0.079mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	87% 0.78mg	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	58% 4.64mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	140% 3.23mg	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	51% 357mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	48% 1631mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.37% 310g	7.76% 287g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1 and 2.3 times more Vitamin B9 than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4.8 times more Vitamin C, 32 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• Canned All Types Kidney Beans have 1.2 times more Calcium and 10.2 times more Sodium than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.5 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 4.8 times more Manganese, 1.7 times more Potassium and 1.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 1.7 times more Omega 3 and 1.4 times more Sugars than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.3 times more Carbohydrate and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Energy and Fiber per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.