Comparing Nutrients in 14 ounces Sprouted Kidney Beans VS Canned Young Lima Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Sprouted Kidney Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	37.6% 14.3g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.4% 11.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	19% 0.25mg	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	58.5% 234μg	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	171% 154mg	32% 29mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	71.4% 0.64mg	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	40% 3.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	121% 2.78mg	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	21% 147mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.73% 360g	8.7% 322g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Kidney Beans vs Canned Young Lima Beans with Liquids and Salt:

• Raw Sprouted Kidney Beans have 12.8 times more Vitamin B1, 5.8 times more Vitamin B2, 5.5 times more Vitamin B3, 3.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Raw Sprouted Kidney Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Kidney Beans vs Canned Young Lima Beans with Liquids and Salt:

• Canned Young Lima Beans Solids and Liquids with Salt contain 1.6 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 42 times more Sodium and 1.6 times more Zinc than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Kidney Beans have 3.8 times more Omega 3 than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 2.4 times more Energy and 3.3 times more Carbohydrate than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Protein per 14 oz.
• Both Raw Sprouted Kidney Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.