Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Royal Red Kidney Beans	Large Lima Beans	Recommended Dietary Allowance
Energy	16% 466kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	69% 90g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	93% 35.3g	71% 27g	38g per day for Men 19-50 years
Protein	64% 36g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	46% 0.55mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	56% 0.73mg	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	139% 557μg	140% 560μg	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	7.1% 6.38mg	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	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Large Lima Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	117% 1.05mg	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	154% 12.3mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	103% 2.37mg	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	82.2% 575mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	72% 2444mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	36.5% 4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.39% 14.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Royal Red Kidney Beans have 1.4 times more Vitamin B3 and more Vitamin C than Large Lima Beans.
• While 5 oz of Raw Large Lima Beans contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Large Lima Beans provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Large Lima Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Royal Red Kidney Beans have 1.6 times more Calcium and 1.4 times more Copper than Large Lima Beans.
• While 5 oz of Raw Large Lima Beans contain 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium and 2.3 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Large Lima Beans contain similar levels of Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

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