Comparing Nutrients in 500 calories Boiled Young Lima Beans VS Canned Young Lima Beans with Liquids and Salt

Weight per 500 calories

• Boiled Young Lima Beans: 407g
• Canned Young Lima Beans with Liquids and Salt: 704g

Boiled Young Lima Beans have 1.7 times more energy per 100g than Canned Young Lima Beans with Liquids and Salt. It has average energy density when compared to other foods. Canned Young Lima Beans Solids and Liquids with Salt having average energy density.

Which food has more nutrients per 500 calories - Boiled Young Lima Beans or Canned Young Lima Beans with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	72.2% 94g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	57.8% 22g	66.7% 25.4g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	51% 28.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.78% 61μg	6.26% 56.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	33.6% 0.44mg	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	28% 113μg	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	57% 51.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 130mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	127% 1.14mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	71.6% 301mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	214% 4.93mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	68% 2317mg	59% 2007mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.13μg	14% 7.75μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	118% 1775mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	7.38% 273g	15.4% 572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Young Lima Beans vs Canned Young Lima Beans with Liquids and Salt:

• Boiled and Drained Young Lima Beans have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 1.3 times more Vitamin C than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Young Lima Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Lima Beans vs Canned Young Lima Beans with Liquids and Salt:

• Boiled and Drained Young Lima Beans have 1.3 times more Magnesium than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 1.5 times more Calcium, 25.7 times more Sodium, 1.4 times more Zinc and 2.1 times more Water than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Young Lima Beans Solids and Liquids with Salt contain 1.6 times more Omega 3 than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Young Lima Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.