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

Weight per 300 calories

• Sprouted Kidney Beans: 1035g
• Boiled Young Lima Beans: 244g

Boiled and Drained Young Lima Beans have 4.2 times more energy per unit of mass than Raw Sprouted Kidney Beans, which is average in comparison to other foods. Sprouted Kidney Beans having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.74g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	7.62% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.6% 42.4g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	NA	5.5% 3.98g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	77.6% 43.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.07% 36.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	28.5% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	36.2% 0.47mg	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	153% 610μg	16% 63.4μg	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	445% 400mg	27.4% 24.6mg	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	2.28% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	17.6% 176mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	82.7% 0.74mg	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	105% 8.38mg	74.7% 5.98mg	8mg per day for Men 19-50 years
Magnesium	51.7% 217mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	133% 3.05mg	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	54.7% 383mg	45.3% 317mg	700mg per day for Men 19-50 years
Potassium	57% 1934mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	8.87% 4.88μg	55μg per day for Men 19-50 years
Sodium	4.14% 62mg	2.76% 41.5mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	25.4% 938g	4.43% 164g	3700g per day for Men 19-50 years

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

• Raw Sprouted Kidney Beans have 11.2 times more Vitamin B1, 11 times more Vitamin B2, 11.9 times more Vitamin B3, 6.1 times more Vitamin B5, 1.9 times more Vitamin B6, 9.6 times more Vitamin B9 and 16.3 times more Vitamin C than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain more Vitamin A than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Sprouted Kidney Beans have 2.3 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium, 2.1 times more Zinc and 5.7 times more Water than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 1.6 times more Manganese than Raw Sprouted Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Kidney Beans have 6.6 times more Fat, 14.3 times more Omega 3, 4.4 times more Omega 6 and 2.6 times more Protein than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 1.4 times more Carbohydrate than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans and Boiled and Drained Young Lima Beans have similar amounts of Energy per 300 kcal.
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.