Comparing Nutrients in 1 pound Frozen Baby Lima beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Baby Lima beans	23%	3%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Baby Lima beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	20.6% 599kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	71.6% 27.2g	76.4% 29g	38g per day for Men 19-50 years
Protein	61.5% 34.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Baby Lima beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	42% 0.54mg	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	31.8% 127μg	147% 590μg	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	42% 37.6mg	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Baby Lima beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	109% 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	125% 10mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	85% 1.95mg	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	67.4% 472mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.02% 297g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Baby Lima beans vs Boiled Kidney Beans:

• Frozen Baby Lima beans have more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 6.9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 and 4.6 times more Vitamin B9 than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Frozen Baby Lima beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Baby Lima beans vs Boiled Kidney Beans:

• Frozen Baby Lima beans have 1.6 times more Manganese, 1.9 times more Selenium and 52 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 1.3 times more Phosphorus and 1.6 times more Zinc than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans contain 2.4 times more Omega 3 than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Frozen Baby Lima beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.