Comparing Nutrients in 14 ounces Hyacinth Beans VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Hyacinth Beans	Large Lima Beans	Recommended Dietary Allowance
Energy	47% 1365kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	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	185% 241g	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	267% 102g	198% 75.4g	38g per day for Men 19-50 years
Protein	169% 95g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Hyacinth 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	374% 4.5mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	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	23% 91μg	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	0% 0mg	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

	Hyacinth Beans	Large Lima Beans	Recommended Dietary Allowance
Calcium	51.6% 516mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	589% 5.3mg	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	253% 20.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	267% 1123mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	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	211% 1476mg	218% 1528mg	700mg per day for Men 19-50 years
Potassium	144% 4902mg	201% 6842mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	336% 37mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	1% 37.2g	1.1% 40.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Large Lima Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Hyacinth Beans versus 14 oz of Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hyacinth Beans vs Large Lima Beans:

• 14 ounces of Hyacinth Beans have 2.2 times more Vitamin B1 than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 1.5 times more Vitamin B2, 3.3 times more Vitamin B6 and 17.2 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Hyacinth Beans and Large Lima Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• Both Raw Hyacinth Beans as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hyacinth Beans vs Large Lima Beans:

• 14 ounces of Hyacinth Beans have 1.6 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium and 3.3 times more Zinc than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 1.5 times more Iron and 1.4 times more Potassium than Raw Hyacinth Beans.
• Both Hyacinth Beans and Large Lima Beans contain similar levels of Manganese, Phosphorus and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hyacinth Beans have 3.3 times more Omega 6 and 1.3 times more Fiber than Large Lima Beans.
• Both Hyacinth Beans and Large Lima Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Large Lima Beans provide inadequate amounts of Omega 6