Comparing Nutrients in 1 pound Thin Seeded Lima Beans VS Boiled Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.32g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	81.3% 106g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	246% 93g	92% 35g	38g per day for Men 19-50 years
Protein	167% 94g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Boiled Thin Seeded 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	217% 2.6mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.77mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	27.2% 0.35mg	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	454% 1814μg	170% 680μg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	36.7% 367mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	108% 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	351% 28mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	333% 7.65mg	115% 2.65mg	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	240% 1678mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	187% 6364mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	1.48% 54.7g	8.23% 305g	3700g per day for Men 19-50 years

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

• Raw Thin Seeded Lima Beans have 3.6 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Raw Thin Seeded Lima Beans have 2.8 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 1.4 times more Selenium and 2.5 times more Zinc than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 5.6 times more Water than Raw Thin Seeded Lima Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Thin Seeded Lima Beans have 2.7 times more Energy, 2.5 times more Omega 3, 2.5 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.