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

Weight per 500 calories

• Lima beans, immature seeds, frozen, fordhook, unprepared: 472g
• Boiled Fordhook Frozen Young Lima Beans: 485g

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

Which food has more nutrients per 500 calories - Lima beans, immature seeds, frozen, fordhook, unprepared or Boiled Fordhook Frozen Young Lima Beans?

Macros Ratio

	Protein	Fat	Carbs
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Lima beans, immature seeds, frozen, fordhook, unprepared	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	72% 94g	130g per day for Men 19-50 years
Sugars	9.04% 6.56g	8.97% 6.5g	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	1.4% 1g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	68.3% 26g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	54% 30g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Lima beans, immature seeds, frozen, fordhook, unprepared	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	5.77% 52μg	5.4% 48.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	45.6% 0.59mg	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	37.7% 151μg	25.5% 102μg	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	101% 91mg	69% 62mg	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	22.6% 3.4mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	20.6% 24.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lima beans, immature seeds, frozen, fordhook, unprepared	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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	89% 7.12mg	110% 8.83mg	8mg per day for Men 19-50 years
Magnesium	42.7% 179mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	137% 3.15mg	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	50% 349mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	66.3% 2255mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	18.2% 274mg	22.3% 335mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.57% 354g	3700g per day for Men 19-50 years

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

• Lima beans, immature seeds, frozen, fordhook, unprepared have 1.2 times more Vitamin B1, 1.5 times more Vitamin B9, 1.5 times more Vitamin C and 2.4 times more Vitamin E than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 500 kcal.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Lima beans, immature seeds, frozen, fordhook, unprepared have 1.5 times more Potassium and 2.8 times more Selenium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• While Boiled and Drained Fordhook Frozen Young Lima Beans contain 1.3 times more Calcium, 2.8 times more Copper, 1.9 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Iron, Magnesium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Lima beans, immature seeds, frozen, fordhook, unprepared and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of macro-nutrients per 500 kcal
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.