Comparing Nutrients in 1 pound Boiled Large Lima Beans VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Boiled Large Lima Beans	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	18% 522kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.54g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	52% 67.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	83.6% 31.8g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	63% 35.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Canned Large 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	61% 0.73mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	31.8% 0.41mg	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	94% 376μg	56.7% 227μg	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	0% 0mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	7.7% 77mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	136% 11mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	71.6% 1.65mg	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	72% 503mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	8.56% 317g	9.45% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Large Lima Beans vs Canned Large Lima Beans:

• Boiled Large Lima Beans have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Large Lima Beans.
• Both Boiled Large Lima Beans as well as Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Large Lima Beans vs Canned Large Lima Beans:

• Boiled Large Lima Beans have 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 168 times more Sodium than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Canned Large Lima Beans have similar amounts of Calcium, Magnesium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Large Lima Beans have 1.5 times more Energy, 2.3 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Canned Large Lima Beans.
• Both Boiled Large Lima Beans as well as Canned Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.