Comparing Nutrients in 500 calories Boiled Young Lima Beans with Salt VS Boiled Baby Frozen Young Lima Beans with Salt

Weight per 500 calories

• Boiled Young Lima Beans with Salt: 407g
• Boiled Baby Frozen Young Lima Beans with Salt: 476g

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

Which food has more nutrients per 500 calories - Boiled Young Lima Beans with Salt or Boiled Baby Frozen Young Lima Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans with Salt	22%	2%	76%
Boiled Baby Frozen Young Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Boiled Young Lima Beans with Salt	Boiled Baby Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	71.2% 93g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	9% 6.52g	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	56.7% 21.5g	60% 23g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans with Salt	Boiled Baby Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	8.6% 77.2μg	4.23% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	42% 0.55mg	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	26.4% 106μg	19% 76μg	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	45.6% 41mg	30.7% 27.6mg	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	3.8% 0.57mg	20.3% 3.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.2μg	20.6% 24.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans with Salt	Boiled Baby Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	104% 0.94mg	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	124% 9.96mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	71.6% 301mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	168% 3.87mg	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	75.5% 528mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	68% 2317mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.13μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	68.6% 1028mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	7.38% 273g	9.3% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Young Lima Beans with Salt vs Boiled Baby Frozen Young Lima Beans with Salt:

• Boiled and Drained Young Lima Beans with Salt have 2 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Baby Frozen Young Lima Beans with Salt.
• While Boiled and Drained Baby Frozen Young Lima Beans with Salt contain 5.4 times more Vitamin E than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled and Drained Young Lima Beans with Salt and Boiled and Drained Baby Frozen Young Lima Beans with Salt have similar amounts of Vitamin B3 and Vitamin K per 500 kcal.
• Both Boiled and Drained Young Lima Beans with Salt as well as Boiled and Drained Baby Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Lima Beans with Salt vs Boiled Baby Frozen Young Lima Beans with Salt:

• Boiled and Drained Young Lima Beans with Salt have 1.3 times more Copper, 1.3 times more Manganese and 1.2 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans with Salt.
• While Boiled and Drained Baby Frozen Young Lima Beans with Salt contain 1.3 times more Water than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled and Drained Young Lima Beans with Salt and Boiled and Drained Baby Frozen Young Lima Beans with Salt have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Boiled and Drained Young Lima Beans with Salt and Boiled and Drained Baby Frozen Young Lima Beans with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Boiled and Drained Young Lima Beans with Salt and Boiled and Drained Baby Frozen Young Lima Beans with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Young Lima Beans with Salt as well as Boiled and Drained Baby Frozen Young Lima Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.