Comparing Nutrients in 500 calories Boiled Young Lima Beans VS Lima beans, immature seeds, frozen, fordhook, unprepared

Weight per 500 calories

• Boiled Young Lima Beans: 407g
• Lima beans, immature seeds, frozen, fordhook, unprepared: 472g

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 or Lima beans, immature seeds, frozen, fordhook, unprepared?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%

Macro Nutrients

	Boiled Young Lima Beans	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	3.2% 0.55g	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% 94g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	9.04% 6.56g	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	68.3% 26g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Vitamin A	6.78% 61μg	5.77% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	49.3% 0.64mg	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	37.7% 151μg	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	101% 91mg	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	22.6% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.2μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Calcium	13% 130mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	32.5% 0.29mg	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	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	71.6% 301mg	42.7% 179mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	70.8% 1.63mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	68% 2317mg	66.3% 2255mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.13μg	14.6% 8μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	18.2% 274mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	7.38% 273g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Young Lima Beans vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• Boiled and Drained Young Lima Beans have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.2 times more Vitamin B6 than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B9, 2.2 times more Vitamin C and 6 times more Vitamin E than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Vitamin A, Vitamin B5 and Vitamin K per 500 kcal.
• Both Boiled and Drained Young Lima Beans as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Lima Beans vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• Boiled and Drained Young Lima Beans have 4.2 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Zinc than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 4 times more Sodium than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Calcium, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Lima beans, immature seeds, frozen, fordhook, unprepared contain 1.3 times more Omega 3 than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Young Lima Beans as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.