Comparing Nutrients in 1 kilogram Thin Seeded Lima Beans VS Boiled Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	116% 3350kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	179% 233g	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	203% 77g	38g per day for Men 19-50 years
Protein	368% 206g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Boiled Thin Seeded 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	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.27mg	60% 0.78mg	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	375% 1500μg	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	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	81% 810mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	739% 6.65mg	239% 2.15mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	733% 17mg	254% 5.85mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	413% 14030mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.26% 121g	18% 672g	3700g per day for Men 19-50 years

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

• Raw Thin Seeded Lima Beans have 3.6 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Raw Thin Seeded Lima Beans have 2.8 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 1.4 times more Selenium and 2.5 times more Zinc than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 5.6 times more Water than Raw Thin Seeded Lima Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Thin Seeded Lima Beans have 2.7 times more Energy, 2.5 times more Omega 3, 2.5 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.