Comparing Nutrients in 14 ounces Canned Kidney Beans VS Boiled Fordhook Frozen Young Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%

Macro Nutrients

	Canned Kidney Beans	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.57% 0.44g	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% 76.7g	130g per day for Men 19-50 years
Sugars	10% 7.34g	7.34% 5.3g	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	0% 0g	1.15% 0.83g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 4.5g	g per day for Men 19-50 years
Fiber	45% 17g	55.4% 21g	38g per day for Men 19-50 years
Protein	37% 20.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	37.2% 0.48mg	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	21% 83.3μg	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	56.4% 51mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	75% 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	58% 4.64mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	112% 2.57mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	76.5% 1147mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	8.37% 310g	7.83% 290g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B9 than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• While Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contain 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 10.7 times more Vitamin C and 14.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• Canned All Types Kidney Beans have 1.5 times more Selenium than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• While Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contain 1.3 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 1.3 times more Potassium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have similar amounts of Calcium, Phosphorus, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 1.5 times more Omega 3 and 1.4 times more Sugars than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• While Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contain 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have similar amounts of Energy, Fiber and Protein per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.