Comparing Nutrients in 1 kilogram Thin Seeded Lima Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Thin Seeded Lima Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	116% 3350kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	460% 598g	130g per day for Men 19-50 years
Sugars	115% 83.2g	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	542% 206g	655% 249g	38g per day for Men 19-50 years
Protein	368% 206g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	California 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	478% 5.74mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.27mg	305% 3.97mg	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	1000% 4000μg	985% 3940μg	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	50% 45mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	81% 810mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	739% 6.65mg	1222% 11mg	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	774% 62mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	733% 17mg	435% 10mg	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	529% 3700mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	413% 14030mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Thin Seeded Lima Beans vs California Red Kidney Beans:

• Raw Thin Seeded Lima Beans have 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Thin Seeded Lima Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Thin Seeded Lima Beans vs California Red Kidney Beans:

• Raw Thin Seeded Lima Beans have 1.7 times more Manganese and 2.2 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Calcium, 1.7 times more Copper and 1.5 times more Iron than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Thin Seeded Lima Beans have 1.5 times more Omega 3 and 5.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw Thin Seeded Lima Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Thin Seeded Lima Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.