Comparing Nutrients in 1 pound Boiled Kidney Beans VS Boiled Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Boiled Kidney Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	20% 576kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.12% 0.53g	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	92% 35g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney 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	60.5% 0.73mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	27.2% 0.35mg	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	170% 680μg	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	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	16% 159mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	108% 0.98mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	115% 2.65mg	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	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.23% 305g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 2.1 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Thin Seeded Lima Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 1.2 times more Calcium than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 1.3 times more Magnesium, 1.4 times more Manganese and 4.5 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Thin Seeded Lima Beans have similar amounts of Copper, Iron, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 3.3 times more Omega 3 than Boiled Thin Seeded Lima Beans.
• Both Boiled All Types Kidney Beans and Boiled Thin Seeded Lima Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.