Comparing Nutrients in 300 calories Boiled Sprouted Kidney Beans VS Young Lima Beans

Weight per 300 calories

• Boiled Sprouted Kidney Beans: 909g
• Young Lima Beans: 266g

Raw Young Lima Beans have 3.4 times more energy per unit of mass than Boiled and Drained Sprouted Kidney Beans, which is average in comparison to other foods. Boiled Sprouted Kidney Beans having low energy density.

Which food has more nutrients per 300 calories - Boiled Sprouted Kidney Beans or Young Lima Beans?

Macros Ratio

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

Macro Nutrients

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.27g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.58% 1.1g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.93g	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	NA	34.2% 13g	38g per day for Men 19-50 years
Protein	78.4% 44g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.95% 26.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	274% 3.3mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.5mg	24.5% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.3% 3.46mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	41.7% 0.54mg	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	107% 427μg	22.6% 90μg	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	360% 324mg	69% 62mg	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	5.66% 0.85mg	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 Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	17.3% 173mg	9.03% 90mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	94% 0.84mg	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	101% 8.1mg	104% 8.34mg	8mg per day for Men 19-50 years
Magnesium	49.8% 209mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	140% 3.23mg	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	49.4% 345mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	8.7% 4.78μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	1.4% 21.2mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	22% 812g	5.04% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Sprouted Kidney Beans vs Young Lima Beans:

• Boiled and Drained Sprouted Kidney Beans have 5.7 times more Vitamin B1, 9.1 times more Vitamin B2, 7 times more Vitamin B3, 5.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Young Lima Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Sprouted Kidney Beans vs Young Lima Beans:

• Boiled and Drained Sprouted Kidney Beans have 1.9 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 1.4 times more Potassium, 3 times more Sodium, 1.9 times more Zinc and 4.4 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 1.8 times more Manganese than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Raw Young Lima Beans have similar amounts of Iron, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Sprouted Kidney Beans have 2.3 times more Fat, 4.9 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Raw Young Lima Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Raw Young Lima Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.