Comparing Nutrients in 300 calories Boiled Fordhook Frozen Young Lima Beans VS Stir-Fried Mung Beans Sprouts

Weight per 300 calories

• Boiled Fordhook Frozen Young Lima Beans: 291g
• Stir-Fried Mung Beans Sprouts: 600g

Boiled Fordhook Frozen Young Lima Beans have 2.1 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Fordhook Frozen Young Lima Beans or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	9.65% 0.15g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	49% 63.5g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	0.84% 0.61g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	3.24% 29μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	60% 0.78mg	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	15.3% 61μg	105% 420μg	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	41.4% 37.3mg	107% 96mg	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	5.63% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	8.74% 87.4mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.4μg	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	66.3% 5.3mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	76% 1.75mg	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	40.4% 283mg	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	3.18% 1.75μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	13.4% 201mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	5.74% 213g	13.7% 506g	3700g per day for Men 19-50 years

Boiled Fordhook Frozen Young Lima Beans VS Stir-Fried Mung Beans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Fordhook Frozen Young Lima Beans or Stir-Fried Mung Beans Sprouts?

Lets compare vitamin content per 300 calories of Boiled Fordhook Frozen Young Lima Beans vs Stir-Fried Mung Beans Sprouts:

• 300 kcal of Stir-Fried Sprouted Mung Beans contain 3.9 times more Vitamin B1, 6.1 times more Vitamin B2, 2.3 times more Vitamin B3, 7.1 times more Vitamin B5, 2.2 times more Vitamin B6, 6.9 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Fordhook Frozen Young Lima Beans vs Stir-Fried Mung Beans Sprouts:

• 300 calories of Boiled Fordhook Frozen Young Lima Beans have 3.7 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 3.1 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium, 2.5 times more Zinc and 2.4 times more Water than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Stir-Fried Mung Beans Sprouts contain similar levels of Calcium and Manganese per 300 calories.
• 300 calories of Boiled Fordhook Frozen Young Lima Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Fordhook Frozen Young Lima Beans have 2.3 times more Omega 3 and 1.4 times more Fiber than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.5 times more Protein than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in 300 calories.