Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	26% 9.92g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	3% 111g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Large Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Boiled Large Lima Beans:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B2 and 2.1 times more Vitamin K than Boiled Large Lima Beans.
• While 5 oz of Boiled Large Lima Beans contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Large Lima Beans have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Boiled Large Lima Beans:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Calcium and 128 times more Sodium than Boiled Large Lima Beans.
• While 5 oz of Boiled Large Lima Beans contain 1.6 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 2 times more Potassium, 4.1 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans contain similar levels of Phosphorus per five ounces.
• 5 ounces of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Large Lima Beans contain 1.4 times more Energy, 1.4 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans offer comparable quantities of Omega 3 per five ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in five ounces.