Comparing Nutrients in 14 ounces Large Lima Beans VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Large Lima Beans	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	46.3% 1341kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	192% 249g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	45.5% 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	198% 75.4g	215% 81.8g	38g per day for Men 19-50 years
Protein	152% 85g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	100% 1.3mg	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	397% 1588μg	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	0% 0mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	32% 321mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	326% 2.94mg	293% 2.64mg	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	307% 24.6mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	291% 6.7mg	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	210% 1469mg	700mg per day for Men 19-50 years
Potassium	201% 6842mg	164% 5568mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	1.3% 48g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 14 ounces for Large Lima Beans vs Thin Seeded Lima Beans:

• Raw Large Lima Beans have 1.2 times more Iron, 1.2 times more Potassium and 1.4 times more Sodium than Raw Thin Seeded Lima Beans.
• Both Raw Large Lima Beans and Raw Thin Seeded Lima Beans have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Thin Seeded Lima Beans contain 1.4 times more Omega 3 and 1.4 times more Omega 6 than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Raw Thin Seeded Lima Beans have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Raw Large Lima Beans as well as Raw Thin Seeded Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.