Comparing Nutrients in 14 ounces California Red Kidney Beans VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	California Red Kidney Beans	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	45% 1310kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	192% 249g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	215% 81.8g	38g per day for Men 19-50 years
Protein	173% 97g	146% 82g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Thin Seeded 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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	100% 1.3mg	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	397% 1588μg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	77.4% 774mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	293% 2.64mg	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	307% 24.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	291% 6.7mg	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	210% 1469mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	164% 5568mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Thin Seeded Lima Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Thin Seeded Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of California Red Kidney Beans have 1.2 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin C than Thin Seeded Lima Beans.
• While 14 oz of Raw Thin Seeded Lima Beans contain 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Thin Seeded Lima Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Thin Seeded Lima Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 2.4 times more Calcium, 1.7 times more Copper and 1.5 times more Iron than Thin Seeded Lima Beans.
• While 14 oz of Raw Thin Seeded Lima Beans contain 1.7 times more Manganese and 2.2 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Thin Seeded Lima Beans contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.2 times more Fiber than Thin Seeded Lima Beans.
• While 14 oz of Raw Thin Seeded Lima Beans contain 1.5 times more Omega 3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Thin Seeded Lima Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Raw California Red Kidney Beans as well as Raw Thin Seeded Lima Beans provide inadequate amounts of Omega 6 in 14 ounces.