Comparing Nutrients in 14 ounces Young Lima Beans VS Boiled Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 448kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	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	51% 19.4g	NA	38g per day for Men 19-50 years
Protein	48.5% 27g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Boiled Sprouted Kidney Beans	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	71.8% 0.86mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	30.2% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	28.4% 0.37mg	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	33.7% 135μg	46.6% 187μg	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	103% 93mg	157% 141mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	76.7% 0.69mg	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	156% 12.5mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	210% 4.82mg	34.3% 0.79mg	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	77% 540mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	54.5% 1853mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	7.53% 279g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Young Lima Beans vs Boiled Sprouted Kidney Beans:

• Raw Young Lima Beans have more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Lima Beans vs Boiled Sprouted Kidney Beans:

• Raw Young Lima Beans have 1.8 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.3 times more Water than Raw Young Lima Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Lima Beans have 3.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.4 times more Omega 3 than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.