Comparing Nutrients in 14 ounces Large Lima Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Lentils	27%	3%	70%

Macro Nutrients

	Large Lima Beans	Lentils	Recommended Dietary Allowance
Energy	46.3% 1341kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	9.67% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	193% 251g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	11% 8.06g	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	1.48% 1.07g	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	% 5.83g	g per day for Men 19-50 years
Fiber	198% 75.4g	112% 42.5g	38g per day for Men 19-50 years
Protein	152% 85g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	289% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	165% 2.14mg	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	392% 1568μg	475% 1901μg	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	0% 0mg	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	19% 2.86mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Lentils	Recommended Dietary Allowance
Calcium	32% 321mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	326% 2.94mg	333% 3mg	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	373% 30mg	323% 26mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	240% 5.53mg	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	218% 1528mg	159% 1115mg	700mg per day for Men 19-50 years
Potassium	201% 6842mg	79% 2687mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	0.89% 32.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Large Lima Beans VS Lentils per 14 oz

Compare the macro and micronutrient content in 14 oz of Large Lima Beans versus 14 oz of Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Large Lima Beans vs Lentils:

• 14 ounces of Large Lima Beans have 1.5 times more Vitamin E than Lentils.
• While 14 oz of Raw Lentils contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin C than Raw Large Lima Beans.
• Both Large Lima Beans and Lentils provide similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin K per 14 ounces.
• 14 ounces of Large Lima Beans have insufficient amounts of Vitamin C
• Both Raw Large Lima Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Large Lima Beans vs Lentils:

• 14 ounces of Large Lima Beans have 2.3 times more Calcium, 4.8 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium and 72 times more Selenium than Lentils.
• Both Large Lima Beans and Lentils contain similar levels of Copper, Iron and Zinc per 14 ounces.
• 14 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Large Lima Beans have 4.2 times more Sugars and 1.8 times more Fiber than Lentils.
• While 14 oz of Raw Lentils contain 1.9 times more Omega 6 than Raw Large Lima Beans.
• Both Large Lima Beans and Lentils offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Large Lima Beans provide inadequate amounts of Omega 6