Comparing Nutrients in 14 ounces Sprouted Kidney Beans VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.43% 0.41g	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	72% 94g	130g per day for Men 19-50 years
Sugars	NA	8.92% 6.47g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.4% 11.6mg	25.8% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	59% 0.77mg	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	25.8% 103μg	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	44.5% 40mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.5% 24.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	135% 1.2mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	216% 4.97mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	66.5% 2262mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.2% 267g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Kidney Beans vs Boiled Young Lima Beans:

• Raw Sprouted Kidney Beans have 2.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain more Vitamin A and 2.3 times more Vitamin B6 than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Kidney Beans vs Boiled Young Lima Beans:

• Raw Sprouted Kidney Beans have 1.4 times more Water than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 1.9 times more Calcium, 1.9 times more Copper, 3 times more Iron, 3.5 times more Magnesium, 6.9 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium, 2.8 times more Sodium and 2 times more Zinc than Raw Sprouted Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Kidney Beans have 3.4 times more Omega 3 than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 4.2 times more Energy, 5.8 times more Carbohydrate and 1.6 times more Protein than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.