Comparing Nutrients in 1 pound Boiled Young Lima Beans with Salt VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans with Salt	22%	2%	76%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Boiled Young Lima Beans with Salt	Dried Butternuts	Recommended Dietary Allowance
Energy	19.2% 558kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	42% 54.7g	130g per day for Men 19-50 years
Sugars	10% 7.4g	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	63.3% 24g	56% 21.3g	38g per day for Men 19-50 years
Protein	55% 31g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans with Salt	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	195% 2.54mg	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	29.5% 118μg	75% 299μg	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	51% 46mg	16% 14.5mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans with Salt	Dried Butternuts	Recommended Dietary Allowance
Calcium	14.5% 145mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	227% 2.04mg	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	139% 11mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	1294% 29.8mg	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	84.2% 590mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.23% 305g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans with Salt VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Young Lima Beans with Salt versus 1 lb of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Young Lima Beans with Salt vs Dried Butternuts:

• 1 pound of Boiled Young Lima Beans with Salt has 3.2 times more Vitamin A and 3.2 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Dried Butternuts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Lima Beans with Salt as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Young Lima Beans with Salt vs Dried Butternuts:

• 1 pound of Boiled Young Lima Beans with Salt has 1.4 times more Potassium and 253 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.7 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 5.2 times more Manganese, 3.4 times more Phosphorus, 8.6 times more Selenium and 4 times more Zinc than Boiled and Drained Young Lima Beans with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Lima Beans with Salt has 2 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 5 times more Energy, 178.1 times more Fat, 17.9 times more Saturated Fat, 174.4 times more Omega 3, 324.3 times more Omega 6 and 3.7 times more Protein than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Dried Butternuts offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Young Lima Beans with Salt provide inadequate amounts of Omega 6