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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	116% 3370kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	150% 195g	130g per day for Men 19-50 years
Sugars	29% 21g	19% 13.7g	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	400% 152g	126% 48g	38g per day for Men 19-50 years
Protein	402% 225g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	88.5% 1.15mg	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	985% 3940μg	40% 160μg	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	50% 45mg	64.4% 58mg	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	14% 2.1mg	42.7% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	83% 830mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	219% 1.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	353% 8.13mg	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	580% 4060mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	19.6% 724g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Baby Frozen Young Lima Beans per 1 kg

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

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

• 1 kilogram of Red Kidney Beans has 8.7 times more Vitamin B1, 3.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 24.6 times more Vitamin B9 than Boiled Baby Frozen Young Lima Beans.
• While 1 kg of Boiled and Drained Baby Frozen Young Lima Beans contains 1.3 times more Vitamin C and 3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Baby Frozen Young Lima Beans provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 3 times more Calcium, 3.5 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium, 1.9 times more Selenium and 5.1 times more Zinc than Boiled Baby Frozen Young Lima Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3.2 times more Energy, 7.6 times more Omega 3, 3.2 times more Carbohydrate, 1.5 times more Sugars, 3.2 times more Fiber and 3.4 times more Protein than Boiled Baby Frozen Young Lima Beans.
• Both Raw Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans provide inadequate amounts of Omega 6 in one kilogram.