Comparing Nutrients in 1 kilogram Large Lima Beans VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Large Lima Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	117% 3380kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	488% 634g	175% 228g	130g per day for Men 19-50 years
Sugars	117% 85g	4.4% 3.2g	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	500% 190g	195% 74g	38g per day for Men 19-50 years
Protein	383% 215g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	423% 5.07mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2.02mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.12mg	92% 1.2mg	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	988% 3950μg	325% 1300μg	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	13.3% 12mg	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	48% 7.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	81% 810mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	822% 7.4mg	269% 2.42mg	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	939% 75mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	533% 2240mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	207% 4.77mg	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	550% 3850mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	507% 17240mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	257% 28.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.75% 102g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Large Lima Beans VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Large Lima Beans has 3.2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 6.2 times more Vitamin B5, 4.3 times more Vitamin B6, 3 times more Vitamin B9 and 24 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Vitamin K than Raw Large Lima Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Large Lima Beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Large Lima Beans has 2.9 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 5 times more Magnesium, 3.5 times more Manganese, 2.7 times more Phosphorus, 4.3 times more Potassium, 6 times more Selenium and 2.6 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Large Lima Beans has 2.7 times more Energy, 2.8 times more Carbohydrate, 26.6 times more Sugars, 2.6 times more Fiber and 2.5 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Omega 3 than Raw Large Lima Beans.
• Both Raw Large Lima Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.