Comparing Nutrients in 5 ounces Hyacinth Beans VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Hyacinth Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	17% 488kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	66.2% 86g	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	95% 36.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	60.5% 34g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Hyacinth 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	133% 1.6mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	0% 0mg	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

	Hyacinth Beans	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	18.4% 184mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	90% 7.23mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	96% 401mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	75.3% 527mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	51.5% 1751mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Boiled Large Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Hyacinth 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 Hyacinth Beans vs Boiled Large Lima Beans:

• 5 ounces of Hyacinth Beans have 7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B3 and 2.9 times more Vitamin B5 than Boiled Large Lima Beans.
• While 5 oz of Boiled Large Lima Beans contain 3.6 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Hyacinth Beans and Boiled Large Lima Beans provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Hyacinth 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 Hyacinth Beans vs Boiled Large Lima Beans:

• 5 ounces of Hyacinth Beans have 7.6 times more Calcium, 5.7 times more Copper, 2.1 times more Iron, 6.6 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 1.8 times more Selenium and 9.8 times more Zinc than Boiled Large Lima Beans.
• 5 ounces of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hyacinth Beans have 3 times more Energy, 6.1 times more Omega 6, 2.9 times more Carbohydrate, 3.7 times more Fiber and 3.1 times more Protein than Boiled Large Lima Beans.
• 5 ounces of Boiled Large Lima Beans provide inadequate amounts of Omega 6