Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	6.06% 176kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	NA	5.67% 4.1g	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	34.7% 13g	26% 9.92g	38g per day for Men 19-50 years
Protein	23% 13g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	17.6% 0.23mg	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	26.2% 105μg	29.4% 118μg	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	1.9% 1.7mg	0% 0mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	53% 4.22mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	32% 0.73mg	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	27.7% 194mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Large Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Boiled Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Boiled Large Lima Beans:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B3 than Boiled Large Lima Beans.
• While 5 oz of Boiled Large Lima Beans contain 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Large Lima Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled Large Lima Beans:

• 5 ounces of Boiled California Red Kidney Beans have 3.9 times more Calcium, 1.2 times more Copper, 1.2 times more Iron and 1.2 times more Phosphorus than Boiled Large Lima Beans.
• While 5 oz of Boiled Large Lima Beans contain 1.6 times more Manganese and 3.8 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Large Lima Beans contain similar levels of Magnesium, Potassium and Zinc per five ounces.
• 5 ounces of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Fiber than Boiled Large Lima Beans.
• While 5 oz of Boiled Large Lima Beans contain 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Large Lima Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in five ounces.