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

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	35.5% 1030kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	57% 41.3g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	108% 60.7g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	67.7% 0.88mg	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	153% 610μg	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	147% 132mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	30% 300mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	182% 1.64mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	282% 6.5mg	81.7% 1.88mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.7% 730g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans VS Sprouted Mung 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 Mung 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 Mung Beans:

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans has 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Sprouted Mung Beans.
• While 1 kg of Raw Sprouted Mung Beans contains 2 times more Vitamin B2, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 6.5 times more Vitamin K than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Sprouted Mung Beans provide similar amounts of Vitamin B1 and Vitamin C per one kilogram.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans has 2.3 times more Calcium, 2 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 11.5 times more Sodium and 1.8 times more Zinc than Sprouted Mung Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Sprouted Mung Beans contain similar levels of Copper per one kilogram.
• 1 kilogram of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Sprouted Mung 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 3.4 times more Energy, 3.3 times more Omega 3, 3.3 times more Carbohydrate, 2.9 times more Fiber and 2 times more Protein than Sprouted Mung Beans.
• While 1 kg of Raw Sprouted Mung Beans contains 3.1 times more Sugars than Boiled and Drained Fordhook Frozen Young Lima Beans.
• 1 kilogram of Sprouted Mung Beans provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Sprouted Mung Beans provide inadequate amounts of Omega 6 in one kilogram.