Comparing Nutrients in 1 kilogram Young Lima Beans VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Navy Beans	26%	4%	70%

Macro Nutrients

	Young Lima Beans	Navy Beans	Recommended Dietary Allowance
Energy	39% 1130kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	6.2% 1.98g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	467% 608g	130g per day for Men 19-50 years
Sugars	20.4% 15g	53.5% 38.8g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	129% 49g	403% 153g	38g per day for Men 19-50 years
Protein	122% 68.4g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	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	181% 2.17mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Navy Beans	Recommended Dietary Allowance
Calcium	34% 340mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	137% 4670mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	19% 702g	3.27% 121g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Young Lima Beans vs Navy Beans:

• 1 kilogram of Young Lima Beans has 16 times more Vitamin E and 2.2 times more Vitamin K than Navy Beans.
• While 1 kg of Raw Navy Beans contains 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.7 times more Vitamin B9 than Raw Young Lima Beans.
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin E
• Both Raw Young Lima Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Young Lima Beans vs Navy Beans:

• 1 kg of Raw Navy Beans contains 4.3 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 3 times more Phosphorus, 2.5 times more Potassium, 6.1 times more Selenium and 4.7 times more Zinc than Raw Young Lima Beans.
• Both Young Lima Beans and Navy Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navy Beans contains 3 times more Energy, 4 times more Omega 3, 3 times more Carbohydrate, 2.6 times more Sugars, 3.1 times more Fiber and 3.3 times more Protein than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.