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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	42.4% 1230kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	103% 133g	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	95% 36g	38g per day for Men 19-50 years
Protein	122% 68g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.4% 2.57mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	47.7% 0.62mg	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	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	112% 101mg	81% 73mg	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	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	32% 320mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	180% 1.62mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	304% 7mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	168% 5700mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	18% 672g	22% 812g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Lima Beans have 1.9 times more Vitamin A, 4.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Boiled and Drained Young Lima Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Young Lima Beans have 1.9 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium and 1.2 times more Zinc than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 14.8 times more Sodium than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Lima Beans have 1.7 times more Energy, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Young Lima Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.