Comparing Nutrients in 1 kilogram Thin Seeded Lima Beans VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Thin Seeded Lima Beans	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	116% 3350kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	115% 149g	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	126% 48g	38g per day for Men 19-50 years
Protein	368% 206g	88% 49.3g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Canned 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	478% 5.74mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.27mg	70% 0.91mg	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	125% 500μg	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	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	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	81% 810mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	739% 6.65mg	200% 1.8mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	733% 17mg	158% 3.63mg	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	106% 740mg	700mg per day for Men 19-50 years
Potassium	413% 14030mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	224% 3360mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	3.26% 121g	21% 771g	3700g per day for Men 19-50 years

Nutrient Comparison: Thin Seeded Lima Beans VS Canned Large Lima Beans per 1 kg

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

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

• 1 kilogram of Thin Seeded Lima Beans has 10.4 times more Vitamin B1, 6.4 times more Vitamin B2, 6.6 times more Vitamin B3, 4.9 times more Vitamin B5, 3.6 times more Vitamin B6 and 8 times more Vitamin B9 than Canned Large Lima Beans.
• 1 kilogram of Canned Large Lima Beans have insufficient amounts of Vitamin B3
• Both Raw Thin Seeded Lima Beans as well as Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Thin Seeded Lima Beans has 3.9 times more Calcium, 3.7 times more Copper, 3.4 times more Iron, 4.8 times more Magnesium, 4.6 times more Manganese, 5 times more Phosphorus, 6.4 times more Potassium, 1.6 times more Selenium and 4 times more Zinc than Canned Large Lima Beans.
• While 1 kg of Canned Large Lima Beans contains 25.8 times more Sodium and 6.4 times more Water than Raw Thin Seeded Lima Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Thin Seeded Lima Beans has 4.2 times more Energy, 5.6 times more Omega 3, 4.2 times more Carbohydrate, 4.3 times more Fiber and 4.2 times more Protein than Canned Large Lima Beans.
• 1 kilogram of Canned Large Lima Beans provide inadequate amounts of Omega 3
• Both Raw Thin Seeded Lima Beans as well as Canned Large Lima Beans provide inadequate amounts of Omega 6 in one kilogram.