Comparing Nutrients in 500 calories Boiled Fordhook Frozen Young Lima Beans VS Stir-Fried Mung Beans Sprouts

Weight per 500 calories

• Boiled Fordhook Frozen Young Lima Beans: 485g
• Stir-Fried Mung Beans Sprouts: 1000g

Boiled Fordhook Frozen Young Lima Beans have 2.1 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Fordhook Frozen Young Lima Beans or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	81.5% 106g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	1.4% 1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	50% 19g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	76.8% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	5.4% 48.5μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	100% 1.3mg	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	25.5% 102μg	175% 700μg	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	69% 62mg	178% 160mg	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	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	14.6% 146mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	110% 8.83mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	48.5% 204mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	127% 2.92mg	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	67.3% 471mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22.3% 335mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	82% 9mg	11mg per day for Men 19-50 years
Water	9.57% 354g	22.8% 843g	3700g per day for Men 19-50 years

Boiled Fordhook Frozen Young Lima Beans VS Stir-Fried Mung Beans Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Fordhook Frozen Young Lima Beans or Stir-Fried Mung Beans Sprouts?

Lets compare vitamin content per 500 calories of Boiled Fordhook Frozen Young Lima Beans vs Stir-Fried Mung Beans Sprouts:

• 500 kcal of Stir-Fried Sprouted Mung Beans contain 3.9 times more Vitamin B1, 6.1 times more Vitamin B2, 2.3 times more Vitamin B3, 7.1 times more Vitamin B5, 2.2 times more Vitamin B6, 6.9 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Fordhook Frozen Young Lima Beans vs Stir-Fried Mung Beans Sprouts:

• 500 calories of Boiled Fordhook Frozen Young Lima Beans have 3.7 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Mung Beans contain 3.1 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium, 2.5 times more Zinc and 2.4 times more Water than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Stir-Fried Mung Beans Sprouts contain similar levels of Calcium and Manganese per 500 calories.
• 500 calories of Boiled Fordhook Frozen Young Lima Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Fordhook Frozen Young Lima Beans have 2.3 times more Omega 3 and 1.4 times more Fiber than Stir-Fried Mung Beans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Mung Beans contain 1.5 times more Protein than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in 500 calories.