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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	17% 488kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	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	72% 94g	40.7% 53g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	56.4% 21.4g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	48.3% 27g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	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	25.8% 103μg	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	44.5% 40mg	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	122% 9.72mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	73.7% 516mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	66.5% 2262mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.2% 267g	8.7% 322g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Lima Beans have 1.9 times more Vitamin A, 4.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Boiled and Drained Young Lima Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Young Lima Beans have 1.9 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium and 1.2 times more Zinc than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 14.8 times more Sodium than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Lima Beans have 1.7 times more Energy, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Omega 3 per 14 oz.
• Both Boiled and Drained Young Lima 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.