Comparing Nutrients in 14 ounces Boiled Baby Frozen Young Lima Beans VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	14.4% 417kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	59.4% 77g	32.3% 42g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	47% 26.4g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	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	23% 0.28mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	25.6% 23mg	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	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	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	97% 7.78mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	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	63.5% 445mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	25.6% 869mg	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	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	7.76% 287g	9.04% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Baby Frozen Young Lima Beans vs Stir-Fried Mung Beans Sprouts:

• Stir-Fried Sprouted Mung Beans contain 2 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, 4.4 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Baby Frozen Young Lima Beans vs Stir-Fried Mung Beans Sprouts:

• Boiled and Drained Baby Frozen Young Lima Beans have 2.2 times more Calcium, 1.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 2.8 times more Selenium and 3.2 times more Sodium than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 1.3 times more Copper and 1.6 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Baby Frozen Young Lima Beans have 2.1 times more Energy, 4.3 times more Omega 3, 1.8 times more Carbohydrate, 2.5 times more Fiber and 1.5 times more Protein than Stir-Fried Sprouted Mung Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.