Comparing Nutrients in 14 ounces California Red Kidney Beans VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	California Red Kidney Beans	Large Lima Beans	Recommended Dietary Allowance
Energy	45% 1310kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	194% 252g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	260% 99g	198% 75.4g	38g per day for Men 19-50 years
Protein	173% 97g	152% 85g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	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	175% 2.1mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	156% 2.03mg	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	391% 1564μg	392% 1568μg	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	20% 18mg	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	NA	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Large Lima Beans	Recommended Dietary Allowance
Calcium	77.4% 774mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	326% 2.94mg	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	464% 37mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	289% 6.64mg	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	230% 1607mg	218% 1528mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	201% 6842mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.1% 40.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Large Lima Beans:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B3 and more Vitamin C than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 1.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Large Lima Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw California Red Kidney Beans as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Large Lima Beans:

• Raw California Red Kidney Beans have 2.4 times more Calcium, 1.5 times more Copper and 1.2 times more Iron than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Selenium and 1.6 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Large Lima Beans have similar amounts of Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.3 times more Fiber than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Large Lima Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 14 oz.
• Both Raw California Red Kidney Beans as well as Raw Large Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.