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

Weight per 300 calories

• Thin Seeded Lima Beans: 89.6g
• Boiled Thin Seeded Lima Beans: 238g

Thin Seeded Lima Beans have 2.7 times more energy per 100g than Boiled Thin Seeded Lima Beans. It has high energy density when compared to other foods. Boiled Thin Seeded Lima Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	7.22% 0.12g	7.74% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	1.64% 0.28g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	10.3% 7.45g	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	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	48.5% 18.4g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	33% 18.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.53mg	9.82% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	14.3% 0.19mg	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	89.6% 358μg	89.3% 357μg	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	0% 0mg	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	4.18% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	7.25% 72.5mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	57% 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	69.3% 5.54mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	60.6% 1.4mg	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	47.3% 331mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	28% 955mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.27μg	21.2% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.29% 11g	4.32% 160g	3700g per day for Men 19-50 years

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

• Raw Thin Seeded Lima Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin B6 than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Boiled Thin Seeded Lima Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Thin Seeded Lima Beans have 1.3 times more Magnesium and 1.3 times more Potassium than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 1.9 times more Selenium and 14.8 times more Water than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Boiled Thin Seeded Lima Beans have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Thin Seeded Lima Beans and Boiled Thin Seeded Lima Beans have similar amounts of macro-nutrients per 300 kcal
• Both Raw Thin Seeded Lima Beans and Boiled Thin Seeded Lima Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.