Comparing Nutrients in 1 kilogram Boiled Fordhook Frozen Young Lima Beans VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	35.5% 1030kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	100% 131g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	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	2.9% 2.1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	139% 53g	NA	38g per day for Men 19-50 years
Protein	108% 60.7g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	76.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	165% 8.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	147% 1.9mg	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	52.5% 210μg	330% 1320μg	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	142% 128mg	209% 188mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	30% 300mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	396% 3.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	228% 18mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	240% 1010mg	420mg per day for Men 19-50 years
Manganese	282% 6.5mg	177% 4.1mg	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	139% 970mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	19.7% 730g	21.4% 792g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans VS Sprouted Navy Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Fordhook Frozen Young Lima Beans vs Sprouted Navy Beans:

• 1 kg of Raw Sprouted Navy Beans contains 5.3 times more Vitamin B1, 3.5 times more Vitamin B2, 5.1 times more Vitamin B5, 1.6 times more Vitamin B6, 6.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Sprouted Navy Beans provide similar amounts of Vitamin B3 per one kilogram.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Fordhook Frozen Young Lima Beans vs Sprouted Navy Beans:

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans has 2 times more Calcium, 1.6 times more Manganese and 5.3 times more Sodium than Sprouted Navy Beans.
• While 1 kg of Raw Sprouted Navy Beans contains 2.1 times more Copper and 2.4 times more Magnesium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Sprouted Navy Beans contain similar levels of Iron, Phosphorus, Potassium and Zinc per one kilogram.
• 1 kilogram of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Sprouted Navy Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans has 1.5 times more Energy and 1.5 times more Carbohydrate than Sprouted Navy Beans.
• While 1 kg of Raw Sprouted Navy Beans contains 4.9 times more Omega 3 than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Sprouted Navy Beans offer comparable quantities of Protein per one kilogram.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Sprouted Navy Beans provide inadequate amounts of Omega 6 in one kilogram.