Comparing Nutrients in 14 ounces Thin Seeded Lima Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Thin Seeded Lima Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	46% 1330kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	183% 237g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	215% 81.8g	260% 99g	38g per day for Men 19-50 years
Protein	146% 82g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	121% 1.58mg	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	397% 1588μg	391% 1564μg	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 321mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	485% 4.37mg	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	307% 24.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	173% 3.97mg	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	210% 1469mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	164% 5568mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Thin Seeded Lima Beans vs California Red Kidney Beans:

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

Comparing minerals per 14 ounces for Thin Seeded Lima Beans vs California Red Kidney Beans:

• Raw Thin Seeded Lima Beans have 1.7 times more Manganese and 2.2 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Calcium, 1.7 times more Copper and 1.5 times more Iron than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Thin Seeded Lima Beans have 1.5 times more Omega 3 and 5.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw Thin Seeded Lima Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Thin Seeded Lima Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.