Comparing Nutrients in 5 ounces Boiled Sprouted Navy Beans with Salt VS Canned Young Lima Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans with Salt	30%	8%	62%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Boiled Sprouted Navy Beans with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	3.8% 111kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	18% 10g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	6.76% 0.088mg	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	5.67% 22.7μg	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	27.2% 24.5mg	13.7% 12.3mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Navy Beans with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	25.5% 0.23mg	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	37.4% 3mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	37.5% 157mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	43% 0.99mg	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% 146mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Navy Beans with Salt VS Canned Young Lima Beans with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sprouted Navy Beans with Salt versus 5 oz of Canned Young Lima Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sprouted Navy Beans with Salt vs Canned Young Lima Beans with Liquids:

• 5 ounces of Boiled Sprouted Navy Beans with Salt have 13.1 times more Vitamin B1, 5.5 times more Vitamin B2, 2.4 times more Vitamin B3, 9 times more Vitamin B5, 3.2 times more Vitamin B6, 6.6 times more Vitamin B9 and 2 times more Vitamin C than Canned Young Lima Beans with Liquids.
• 5 ounces of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin B5
• Both Boiled and Drained Sprouted Navy Beans with Salt as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sprouted Navy Beans with Salt vs Canned Young Lima Beans with Liquids:

• 5 ounces of Boiled Sprouted Navy Beans with Salt have 2.4 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 1.5 times more Phosphorus, 62.5 times more Sodium and 1.5 times more Zinc than Canned Young Lima Beans with Liquids.
• While 5 oz of Canned Young Lima Beans Solids and Liquids contain 1.8 times more Calcium, 1.6 times more Manganese and 1.8 times more Selenium than Boiled and Drained Sprouted Navy Beans with Salt.
• Both Boiled Sprouted Navy Beans with Salt and Canned Young Lima Beans with Liquids contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Sprouted Navy Beans with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sprouted Navy Beans with Salt have 6.6 times more Omega 3 and 1.7 times more Protein than Canned Young Lima Beans with Liquids.
• Both Boiled Sprouted Navy Beans with Salt and Canned Young Lima Beans with Liquids offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Boiled and Drained Sprouted Navy Beans with Salt as well as Canned Young Lima Beans Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.