Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	182% 236g	130g per day for Men 19-50 years
Sugars	NA	22.5% 16.3g	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	245% 93g	142% 54g	38g per day for Men 19-50 years
Protein	163% 91g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	51.4% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	148% 1.93mg	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	185% 740μg	65% 260μg	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	13.3% 12mg	112% 101mg	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	NA	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	66% 660mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	339% 3.05mg	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	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	544% 12.5mg	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	196% 1370mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	168% 5700mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	18% 669g	18% 672g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Boiled Young Lima Beans:

• Boiled California Red Kidney Beans have 2.8 times more Vitamin B9 than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 8.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Young Lima Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Boiled Young Lima Beans:

• Boiled California Red Kidney Beans have 2.1 times more Calcium and 1.2 times more Iron than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 1.5 times more Magnesium, 3.9 times more Manganese, 1.4 times more Potassium, 1.7 times more Selenium and 4.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Young Lima Beans have similar amounts of Copper, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 1.7 times more Fiber and 1.3 times more Protein than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Young Lima Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.