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

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	39% 1130kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	6.2% 1.98g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	155% 202g	36.3% 47.2g	130g per day for Men 19-50 years
Sugars	20.4% 15g	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	129% 49g	NA	38g per day for Men 19-50 years
Protein	122% 68.4g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	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	85% 340μg	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	260% 234mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	393% 31.4mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	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	194% 1360mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	137% 4670mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	19% 702g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Young Lima Beans have more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Young Lima Beans have 1.8 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.3 times more Water than Raw Young Lima Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Lima Beans have 3.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.4 times more Omega 3 than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.