Comparing Nutrients in 14 ounces Lima beans, immature seeds, frozen, fordhook, unprepared VS Boiled Fordhook Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Lima beans, immature seeds, frozen, fordhook, unprepared	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	14.5% 421kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.7g	59% 76.7g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	7.34% 5.3g	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	1.15% 0.83g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	57.4% 22g	55.4% 21g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Lima beans, immature seeds, frozen, fordhook, unprepared	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	37.2% 0.48mg	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	31.8% 127μg	21% 83.3μg	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	85% 76.6mg	56.4% 51mg	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	19% 2.86mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lima beans, immature seeds, frozen, fordhook, unprepared	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	75% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.69% 27.8μg	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	75% 6mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	59.5% 1.37mg	112% 2.57mg	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	42% 294mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	55.8% 1897mg	35.5% 1207mg	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	15.3% 230mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	7.73% 286g	7.83% 290g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lima beans, immature seeds, frozen, fordhook, unprepared vs Boiled Fordhook Frozen Young Lima Beans:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 1.2 times more Vitamin B1, 1.5 times more Vitamin B9, 1.5 times more Vitamin C and 2.5 times more Vitamin E than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 14 oz.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lima beans, immature seeds, frozen, fordhook, unprepared vs Boiled Fordhook Frozen Young Lima Beans:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 1.6 times more Potassium and 2.8 times more Selenium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• While Boiled and Drained Fordhook Frozen Young Lima Beans contain 2.7 times more Copper, 1.9 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Calcium, Iron, Magnesium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Lima beans, immature seeds, frozen, fordhook, unprepared and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of macro-nutrients per 14 oz
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.