Comparing Nutrients in 1 pound Boiled Thin Seeded Lima Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 572kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	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	92% 35g	297% 113g	38g per day for Men 19-50 years
Protein	65% 36.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	California Red Kidney 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	139% 1.8mg	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	170% 680μg	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Thin Seeded Lima Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	554% 5mg	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	136% 11mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	197% 4.54mg	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	82.3% 576mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	8.23% 305g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Thin Seeded Lima Beans vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 3.3 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Thin Seeded Lima Beans vs California Red Kidney Beans:

• Boiled Thin Seeded Lima Beans have 1.5 times more Selenium and 5.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.7 times more Calcium, 5.1 times more Copper, 3.9 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 3.7 times more Potassium and 2.5 times more Zinc than Boiled Thin Seeded Lima Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 2.6 times more Energy, 1.6 times more Omega 3, 2.6 times more Carbohydrate, 3.2 times more Fiber and 3 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.