Comparing Nutrients in 14 ounces Frozen Baby Lima beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Baby Lima beans	23%	3%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Baby Lima beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 524kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.8% 100g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	62.7% 24g	159% 60.3g	38g per day for Men 19-50 years
Protein	53.8% 30g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Baby Lima beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	121% 1.58mg	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	27.8% 111μg	391% 1564μg	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	36.6% 33mg	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Baby Lima beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	110% 8.77mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	192% 4.4mg	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	59% 413mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	13.8% 206mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.02% 260g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Baby Lima beans vs Red Kidney Beans:

• Frozen Baby Lima beans have more Vitamin A and 1.8 times more Vitamin C than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 14.1 times more Vitamin B9 than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Baby Lima beans vs Red Kidney Beans:

• Frozen Baby Lima beans have 4.3 times more Sodium and 5.6 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.4 times more Calcium, 5.5 times more Copper, 3 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 3.9 times more Phosphorus, 3 times more Potassium, 1.5 times more Selenium and 4.4 times more Zinc than Frozen Baby Lima beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Kidney Beans contain 2.6 times more Energy, 2.4 times more Fat, 5.1 times more Omega 3, 1.6 times more Omega 6, 2.4 times more Carbohydrate, 2.5 times more Fiber and 3 times more Protein than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.