Comparing Nutrients in 1 pound Boiled Kidney Beans VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Energy	20% 576kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	70.4% 91g	130g per day for Men 19-50 years
Sugars	2% 1.45g	9.26% 6.7g	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	76.4% 29g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	71% 0.93mg	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	147% 590μg	38.6% 154μg	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	6.05% 5.44mg	118% 106mg	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	0.91% 0.14mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	16% 159mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	160% 1.44mg	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	126% 10mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	240% 5.5mg	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	89.4% 626mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	62.3% 2118mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.6% 319g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Young Lima Beans:

• Boiled All Types Kidney Beans have 3.8 times more Vitamin B9 and 1.5 times more Vitamin K than Raw Young Lima Beans.
• While Raw Young Lima Beans contain more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B6, 19.5 times more Vitamin C and 10.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Young Lima Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Young Lima Beans:

• Boiled All Types Kidney Beans have 1.3 times more Zinc than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 1.5 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese and 1.6 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Young Lima Beans have similar amounts of Calcium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 2.6 times more Omega 6 and 4.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Young Lima Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.