Comparing Nutrients in 5 ounces Boiled Sprouted Kidney Beans VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.15% 6.7g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	NA	18.3% 6.95g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.8% 0.51mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	22.2% 0.29mg	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	16.7% 66.6μg	12% 48μg	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	56% 50.5mg	37% 33mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	50% 0.45mg	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	15.8% 1.26mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	75% 1.72mg	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	7.7% 54mg	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sprouted Kidney Beans vs Young Lima Beans:

• Boiled and Drained Sprouted Kidney Beans have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Young Lima Beans.
• While Raw Young Lima Beans contain more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sprouted Kidney Beans vs Young Lima Beans:

• Boiled and Drained Sprouted Kidney Beans have 1.3 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 1.8 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Sprouted Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sprouted Kidney Beans have 1.4 times more Omega 3 than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.