Comparing Nutrients in 14 ounces Boiled Baby Frozen Young Lima Beans VS Boiled Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77g	46% 59.6g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	50% 19g	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	67.8% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	60.4% 0.79mg	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	105% 421μg	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	25.6% 23mg	76.3% 68.7mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	11% 111mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	172% 1.54mg	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	97% 7.78mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	77% 1.77mg	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	63.5% 445mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	7.76% 287g	8.15% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Baby Frozen Young Lima Beans VS Boiled Sprouted Navy Beans per 14 oz

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

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

• 14 oz of Boiled and Drained Sprouted Navy Beans contain 5.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4.8 times more Vitamin B5, 1.7 times more Vitamin B6, 6.6 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Baby Frozen Young Lima Beans vs Boiled Sprouted Navy Beans:

• 14 ounces of Boiled Baby Frozen Young Lima Beans have 1.8 times more Calcium, 1.8 times more Manganese, 1.3 times more Potassium and 2.8 times more Selenium than Boiled Sprouted Navy Beans.
• While 14 oz of Boiled and Drained Sprouted Navy Beans contain 2 times more Copper, 2 times more Magnesium and 1.8 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled Baby Frozen Young Lima Beans and Boiled Sprouted Navy Beans contain similar levels of Iron and Phosphorus per 14 ounces.
• 14 ounces of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Baby Frozen Young Lima Beans have 1.3 times more Energy and 1.3 times more Carbohydrate than Boiled Sprouted Navy Beans.
• While 14 oz of Boiled and Drained Sprouted Navy Beans contain 6.4 times more Omega 3 than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled Baby Frozen Young Lima Beans and Boiled Sprouted Navy Beans offer comparable quantities of Protein per 14 ounces.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in 14 ounces.