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

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 513kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 91g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	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	58.5% 22.2g	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	85.7% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	32.4% 0.42mg	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	38.6% 154μg	53.3% 213μg	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	118% 106mg	179% 161mg	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	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	87.7% 0.79mg	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	178% 14.2mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	39.2% 0.9mg	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	88% 617mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	62.3% 2118mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.6% 319g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Young Lima Beans have more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Young Lima Beans have 1.8 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.3 times more Water than Raw Young Lima Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Young Lima Beans have 3.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Kidney Beans.
• While Boiled and Drained Sprouted Kidney Beans contain 1.4 times more Omega 3 than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.