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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	184% 70g	38g per day for Men 19-50 years
Protein	163% 91g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Large 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	108% 1.3mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	124% 1.6mg	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	208% 830μg	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	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	66% 660mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	261% 2.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	299% 24mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	224% 5.16mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	18% 669g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Large Lima Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Boiled Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B3 than Boiled Large Lima Beans.
• While 1 kg of Boiled Large Lima Beans contains 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Large Lima Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 3.9 times more Calcium, 1.2 times more Copper, 1.2 times more Iron and 1.2 times more Phosphorus than Boiled Large Lima Beans.
• While 1 kg of Boiled Large Lima Beans contains 1.6 times more Manganese and 3.8 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Large Lima Beans contain similar levels of Magnesium, Potassium and Zinc per one kilogram.
• 1 kilogram of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Fiber than Boiled Large Lima Beans.
• While 1 kg of Boiled Large Lima Beans contains 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Large Lima Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled California Red Kidney Beans as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in one kilogram.