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

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	46% 1330kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	71% 93g	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	80.4% 30.6g	38g per day for Men 19-50 years
Protein	146% 82g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Boiled 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	190% 2.28mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	37.5% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	24% 0.31mg	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	149% 595μg	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	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	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	32% 321mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	95% 0.85mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	101% 2.32mg	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	72% 504mg	700mg per day for Men 19-50 years
Potassium	164% 5568mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	1.3% 48g	7.2% 267g	3700g per day for Men 19-50 years

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

• Raw Thin Seeded Lima Beans have 3.6 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Boiled 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 Thin Seeded Lima Beans vs Boiled Thin Seeded Lima Beans:

• Raw Thin Seeded Lima Beans have 2.8 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 1.4 times more Selenium and 2.5 times more Zinc than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 5.6 times more Water than Raw Thin Seeded Lima Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Thin Seeded Lima Beans have 2.7 times more Energy, 2.5 times more Omega 3, 2.5 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.