Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Boiled Baby Frozen Young Lima Beans

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Boiled Baby Frozen Young Lima Beans: 286g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Boiled Baby Frozen Young Lima Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0.88% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	42.7% 55.6g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	59.2% 22.5g	36% 13.7g	38g per day for Men 19-50 years
Protein	39.4% 22g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.54% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	25.3% 0.33mg	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	44.8% 179μg	11.4% 45.7μg	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	3.23% 2.9mg	18.4% 16.6mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.4% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	16% 160mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	62.5% 0.56mg	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	90% 7.2mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	101% 2.32mg	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	47.4% 331mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	8.83% 4.86μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	5.52% 83mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.38% 162g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• Boiled California Red Kidney Beans have 1.6 times more Vitamin B1 and 3.9 times more Vitamin B9 than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• Boiled California Red Kidney Beans have 2 times more Calcium, 1.2 times more Copper, 1.3 times more Iron and 1.3 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.4 times more Magnesium, 3 times more Manganese, 1.7 times more Selenium, 8.6 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled California Red Kidney Beans have 1.6 times more Fiber than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.7 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.