Comparing Nutrients in 1 kilogram Canned Large Lima Beans VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Large Lima Beans	24%	2%	74%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Canned Large Lima Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	126% 48g	184% 70g	38g per day for Men 19-50 years
Protein	88% 49.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Large Lima Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	124% 1.6mg	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	125% 500μg	208% 830μg	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	0% 0mg	0% 0mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Large Lima Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	21% 210mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	261% 2.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	226% 18mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	224% 5.16mg	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	106% 740mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	224% 3360mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	21% 771g	19% 698g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Large Lima Beans vs Boiled Large Lima Beans:

• Boiled Large Lima Beans contain 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Large Lima Beans.
• Both Canned Large Lima Beans as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Large Lima Beans vs Boiled Large Lima Beans:

• Canned Large Lima Beans have 1.2 times more Calcium and 168 times more Sodium than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Boiled Large Lima Beans have similar amounts of Magnesium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Large Lima Beans contain 1.5 times more Energy, 2.3 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Canned Large Lima Beans.
• Both Canned Large Lima Beans as well as Boiled Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.