Comparing Nutrients in 14 ounces Canned Young Lima Beans with Liquids and Salt VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	9.7% 282kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	32.3% 42g	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	37.6% 14.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	29% 16g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	39.7% 0.52mg	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	16% 63.5μg	69.5% 278μg	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	32% 29mg	70.6% 63.5mg	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

	Canned Young Lima Beans with Liquids and Salt	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	112% 1mg	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	80% 6.4mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	50.4% 1.16mg	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	40.3% 282mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	8.7% 322g	9.04% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Young Lima Beans with Liquids and Salt VS Stir-Fried Mung Beans Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Young Lima Beans with Liquids and Salt versus 14 oz of Stir-Fried Mung Beans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Young Lima Beans with Liquids and Salt vs Stir-Fried Mung Beans Sprouts:

• 14 oz of Stir-Fried Sprouted Mung Beans contain 4.8 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B3, 5.9 times more Vitamin B5, 2.1 times more Vitamin B6, 4.4 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• 14 ounces of Canned Young Lima Beans with Liquids and Salt have insufficient amounts of Vitamin B5
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Young Lima Beans with Liquids and Salt vs Stir-Fried Mung Beans Sprouts:

• 14 ounces of Canned Young Lima Beans with Liquids and Salt have 2.2 times more Calcium, 2.4 times more Manganese, 1.3 times more Potassium, 1.8 times more Selenium and 28 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 14 oz of Stir-Fried Sprouted Mung Beans contain 1.6 times more Copper and 1.4 times more Zinc than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans with Liquids and Salt and Stir-Fried Mung Beans Sprouts contain similar levels of Iron, Magnesium, Phosphorus and Water per 14 ounces.
• 14 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Young Lima Beans with Liquids and Salt have 1.4 times more Energy, 4.1 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Fiber than Stir-Fried Mung Beans Sprouts.
• Both Canned Young Lima Beans with Liquids and Salt and Stir-Fried Mung Beans Sprouts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Energy and Omega 3
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in 14 ounces.