Comparing Nutrients in 1 kilogram Boiled Young Lima Beans VS Boiled Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Boiled Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	42.4% 1230kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	36.3% 47.2g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	NA	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	142% 54g	NA	38g per day for Men 19-50 years
Protein	122% 68g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.4% 2.57mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	71.5% 0.93mg	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	65% 260μg	118% 470μg	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	112% 101mg	396% 356mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	193% 1.74mg	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	306% 24.5mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	86.5% 2mg	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	186% 1300mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	168% 5700mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	18% 672g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans VS Boiled Sprouted Kidney Beans per 1 kg

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

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

• 1 kilogram of Boiled Young Lima Beans has 2.1 times more Vitamin B6 than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 2.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Young Lima Beans has 1.7 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 6.3 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Potassium, 3.3 times more Selenium and 1.8 times more Zinc than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 1.3 times more Water than Boiled and Drained Young Lima Beans.
• 1 kilogram of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Lima Beans has 3.7 times more Energy, 5 times more Carbohydrate and 1.4 times more Protein than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 3.9 times more Omega 3 than Boiled and Drained Young Lima Beans.
• 1 kilogram of Boiled Sprouted Kidney Beans provide inadequate amounts of Energy
• Both Boiled and Drained Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.