Comparing Nutrients in 14 ounces Red Kidney Beans VS Boiled Baby Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	46% 1338kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	59.4% 77g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	7.5% 5.44g	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	159% 60.3g	50% 19g	38g per day for Men 19-50 years
Protein	160% 89.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	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	201% 2.4mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	35% 0.46mg	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	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	20% 18mg	25.6% 23mg	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	5.56% 0.83mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	33% 329mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	87% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	140% 3.23mg	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% 1611mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	48% 1631mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	7.76% 287g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Baby Frozen Young Lima Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Boiled Baby Frozen Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• 14 ounces of Red Kidney Beans have 8.7 times more Vitamin B1, 3.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 24.6 times more Vitamin B9 than Boiled Baby Frozen Young Lima Beans.
• While 14 oz of Boiled and Drained Baby Frozen Young Lima Beans contain 1.3 times more Vitamin C and 3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Baby Frozen Young Lima Beans provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• 14 ounces of Red Kidney Beans have 3 times more Calcium, 3.5 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium, 1.9 times more Selenium and 5.1 times more Zinc than Boiled Baby Frozen Young Lima Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 3.2 times more Energy, 7.6 times more Omega 3, 3.2 times more Carbohydrate, 1.5 times more Sugars, 3.2 times more Fiber and 3.4 times more Protein than Boiled Baby Frozen Young Lima Beans.
• Both Raw Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans provide inadequate amounts of Omega 6 in 14 ounces.