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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Energy	42.4% 1230kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.2% 1.98g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	155% 202g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	20.4% 15g	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	129% 49g	38g per day for Men 19-50 years
Protein	122% 68g	122% 68.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.4% 2.57mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	157% 2.04mg	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	85% 340μg	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	260% 234mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	32% 320mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	353% 3.18mg	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	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	528% 12mg	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	194% 1360mg	700mg per day for Men 19-50 years
Potassium	168% 5700mg	137% 4670mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	18% 672g	19% 702g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Young Lima Beans versus 1 kg of Young Lima 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 Young Lima Beans:

• 1 kg of Raw Young Lima Beans contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B9, 2.3 times more Vitamin C and 2.3 times more Vitamin E than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Boiled Young Lima Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Young Lima Beans as well as Raw Young Lima 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 Young Lima Beans:

• 1 kilogram of Boiled Young Lima Beans has 1.3 times more Magnesium and 1.2 times more Potassium than Young Lima Beans.
• While 1 kg of Raw Young Lima Beans contains 1.3 times more Iron than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans contain similar levels of Calcium, Copper, Manganese, Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Young Lima Beans contains 2.7 times more Omega 3 than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Boiled and Drained Young Lima Beans as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in one kilogram.