Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	28% 810kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	161% 209g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	184% 70g	38g per day for Men 19-50 years
Protein	93% 52.2g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	29% 290mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	21% 780g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Large Lima Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Boiled Large Lima Beans:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.2 times more Vitamin B2 and 2.1 times more Vitamin K than Boiled Large Lima Beans.
• While 1 kg of Boiled Large Lima Beans contains 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Large Lima Beans have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Boiled Large Lima Beans:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.7 times more Calcium and 128 times more Sodium than Boiled Large Lima Beans.
• While 1 kg of Boiled Large Lima Beans contains 1.6 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 2 times more Potassium, 4.1 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Large Lima Beans contains 1.4 times more Energy, 1.4 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans offer comparable quantities of Omega 3 per one kilogram.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in one kilogram.