Comparing Nutrients in 500 calories Boiled Sprouted Kidney Beans VS Young Lima Beans

Weight per 500 calories

• Boiled Sprouted Kidney Beans: 1515g
• Young Lima Beans: 443g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	3.92% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	37.6% 0.6g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	7.37% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	68.7% 89.2g	130g per day for Men 19-50 years
Sugars	NA	9.03% 6.55g	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	57% 21.7g	38g per day for Men 19-50 years
Protein	131% 73g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 46mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	69.4% 0.9mg	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	178% 712μg	37.6% 150μg	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	599% 539mg	115% 104mg	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	9.44% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.6% 24.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	28.8% 288mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	156% 1.4mg	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	169% 13.5mg	174% 14mg	8mg per day for Men 19-50 years
Magnesium	83% 348mg	61% 257mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	234% 5.38mg	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	82.3% 576mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	86.5% 2939mg	60.8% 2066mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	14.5% 7.96μg	55μg per day for Men 19-50 years
Sodium	7.07% 106mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	36.6% 1353g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.