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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	4.54% 132kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	82.5% 107g	130g per day for Men 19-50 years
Sugars	NA	10% 7.4g	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	NA	64.5% 24.5g	38g per day for Men 19-50 years
Protein	34% 19g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.8% 13.2mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	67.3% 0.88mg	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	67% 268μg	29.5% 118μg	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	195% 176mg	51% 46mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	7.7% 77mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	154% 1.4mg	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	46% 3.67mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	247% 5.68mg	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	24% 168mg	84.2% 590mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	76% 2585mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 411g	8.23% 305g	3700g per day for Men 19-50 years

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

• Raw Sprouted Kidney Beans have 2.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain more Vitamin A and 2.3 times more Vitamin B6 than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Sprouted Kidney Beans have 1.4 times more Water than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 1.9 times more Calcium, 1.9 times more Copper, 3 times more Iron, 3.5 times more Magnesium, 6.9 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium, 2.8 times more Sodium and 2 times more Zinc than Raw Sprouted Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Sprouted Kidney Beans have 3.4 times more Omega 3 than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 4.2 times more Energy, 5.8 times more Carbohydrate and 1.6 times more Protein than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.