Comparing Nutrients in 1 kilogram Canned Young Lima Beans with Liquids and Salt VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	24.5% 710kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	32.2% 42g	130g per day for Men 19-50 years
Sugars	NA	39% 28.4g	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	95% 36g	21% 8g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	51% 8.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	41.5% 0.54mg	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	40% 160μg	72.5% 290μg	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	81% 73mg	127% 114mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids and Salt	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	28% 280mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	136% 1.22mg	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	201% 16mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	61% 1.4mg	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	101% 710mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	22% 812g	25.2% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Young Lima Beans with Liquids and Salt VS Boiled Sprouted Mung Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Young Lima Beans with Liquids and Salt versus 1 kg of Boiled Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Young Lima Beans with Liquids and Salt vs Boiled Sprouted Mung Beans:

• 1 kg of Boiled and Drained Sprouted Mung Beans contains 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans with Liquids and Salt and Boiled Sprouted Mung Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Young Lima Beans with Liquids and Salt have insufficient amounts of Vitamin B5
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Young Lima Beans with Liquids and Salt vs Boiled Sprouted Mung Beans:

• 1 kilogram of Canned Young Lima Beans with Liquids and Salt has 2.3 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 5 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium, 1.8 times more Selenium, 25.2 times more Sodium and 1.4 times more Zinc than Boiled Sprouted Mung Beans.
• Both Canned Young Lima Beans with Liquids and Salt and Boiled Sprouted Mung Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Young Lima Beans with Liquids and Salt has 3.4 times more Energy, 5 times more Omega 3, 3.2 times more Carbohydrate, 4.5 times more Fiber and 2 times more Protein than Boiled Sprouted Mung Beans.
• 1 kilogram of Boiled Sprouted Mung Beans provide inadequate amounts of Energy and Omega 3
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Omega 6 in one kilogram.