Comparing Nutrients in 500 calories Young Lima Beans VS Navy Beans

Weight per 500 calories

• Young Lima Beans: 443g
• Navy Beans: 148g

Raw Navy Beans have 3 times more energy per unit of mass than Raw Young Lima Beans, which is high in comparison to other foods. Young Lima Beans having average energy density.

Discover which food has more nutrients per 500 calories - Young Lima Beans or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Navy Beans	26%	4%	70%

Macro Nutrients

	Young Lima Beans	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.92% 3.8g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	37.6% 0.6g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	7.37% 1.25g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.2g	69.3% 90g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	7.94% 5.76g	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	0% 0g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 4.94g	g per day for Men 19-50 years
Fiber	57% 21.7g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Navy Beans	Recommended Dietary Allowance
Vitamin A	4.9% 44.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	49% 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	37.6% 150μg	135% 540μg	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	115% 104mg	NA	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	9.44% 1.4mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.8μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Navy Beans	Recommended Dietary Allowance
Calcium	15% 150mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	137% 1.24mg	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	174% 14mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	234% 5.38mg	91% 2.1mg	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	86% 602mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	60.8% 2066mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.96μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	8.4% 311g	0.49% 18g	3700g per day for Men 19-50 years

Young Lima Beans VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Young Lima Beans or Navy Beans?

Lets compare vitamin content per 500 calories of Young Lima Beans vs Navy Beans:

• 500 calories of Young Lima Beans have 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6 and 6.7 times more Vitamin K than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 3.6 times more Vitamin B9 than Raw Young Lima Beans.
• Both Young Lima Beans and Navy Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Navy Beans have insufficient amounts of Vitamin K
• Both Raw Young Lima Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Young Lima Beans vs Navy Beans:

• 500 calories of Young Lima Beans have 1.7 times more Iron and 2.6 times more Manganese than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.4 times more Calcium, 2 times more Selenium and 1.6 times more Zinc than Raw Young Lima Beans.
• Both Young Lima Beans and Navy Beans contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navy Beans contain 1.3 times more Omega 3 than Raw Young Lima Beans.
• Both Young Lima Beans and Navy Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Young Lima Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.