Comparing Nutrients in 14 ounces Boiled Fordhook Frozen Young Lima Beans with Salt VS Boiled Sprouted Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%
Boiled Sprouted Navy Beans with Salt	30%	8%	62%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans with Salt	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Energy	14% 409kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	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% 76.7g	46% 59.6g	130g per day for Men 19-50 years
Sugars	7.34% 5.3g	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	1.15% 0.83g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	NA	38g per day for Men 19-50 years
Protein	43% 24g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans with Salt	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	67.8% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	21% 83.3μg	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	56.4% 51mg	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	7.67% 1.15mg	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

	Boiled Fordhook Frozen Young Lima Beans with Salt	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	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	90% 7.22mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	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	55% 385mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	76.5% 1147mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	7.83% 290g	8.15% 302g	3700g per day for Men 19-50 years

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

• Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have more Vitamin A than Boiled and Drained Sprouted Navy Beans with Salt.
• While Boiled and Drained Sprouted Navy Beans with Salt contain 5.1 times more Vitamin B1, 3.9 times more Vitamin B2, 5.2 times more Vitamin B5, 1.6 times more Vitamin B6, 5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt as well as Boiled and Drained Sprouted Navy Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Fordhook Frozen Young Lima Beans with Salt vs Boiled Sprouted Navy Beans with Salt:

• Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have 1.9 times more Calcium and 1.5 times more Manganese than Boiled and Drained Sprouted Navy Beans with Salt.
• While Boiled and Drained Sprouted Navy Beans with Salt contain 2.3 times more Copper, 2.6 times more Magnesium and 1.3 times more Zinc than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Iron, Phosphorus, Potassium, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have 1.3 times more Energy and 1.3 times more Carbohydrate than Boiled and Drained Sprouted Navy Beans with Salt.
• While Boiled and Drained Sprouted Navy Beans with Salt contain 5.6 times more Omega 3 than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt as well as Boiled and Drained Sprouted Navy Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.