Comparing Nutrients in 300 calories Boiled Thin Seeded Lima Beans VS Boiled Kidney Beans

Weight per 300 calories

• Boiled Thin Seeded Lima Beans: 238g
• Boiled Kidney Beans: 236g

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

Which food has more nutrients per 300 calories - Boiled Thin Seeded Lima Beans or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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	48.2% 18.3g	39.8% 15g	38g per day for Men 19-50 years
Protein	34% 19g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.82% 1.57mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	22% 0.28mg	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	89.3% 357μg	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Thin Seeded Lima Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.9% 69mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	56.7% 0.51mg	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	71.4% 5.7mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	44% 1mg	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	43% 302mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.32% 160g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Thin Seeded Lima Beans vs Boiled Kidney Beans:

• Boiled Thin Seeded Lima Beans have 2.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Thin Seeded Lima Beans vs Boiled Kidney Beans:

• Boiled Thin Seeded Lima Beans have 1.3 times more Magnesium, 1.4 times more Manganese and 4.5 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Iron, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Thin Seeded Lima Beans have 1.2 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Omega 3 than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.