Comparing Nutrients in 5 ounces Boiled Lentils with Salt VS Boiled Thin Seeded Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	5.57% 162kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	21.3% 27.7g	25.4% 33g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	NA	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	29.5% 11g	28.7% 11g	38g per day for Men 19-50 years
Protein	23% 12.8g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	8.5% 0.11mg	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	64% 257μg	53% 213μg	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	2.36% 2.13mg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	34% 0.3mg	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	59% 4.72mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	36% 0.83mg	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	36.4% 255mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	2.67% 99g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Lentils with Salt vs Boiled Thin Seeded Lima Beans with Salt:

• Boiled Lentils with Salt have 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Boiled Thin Seeded Lima Beans with Salt.
• Both Boiled Lentils with Salt and Boiled Thin Seeded Lima Beans with Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled Lentils with Salt as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Lentils with Salt vs Boiled Thin Seeded Lima Beans with Salt:

• Boiled Lentils with Salt have 1.4 times more Iron, 1.4 times more Phosphorus and 1.2 times more Zinc than Boiled Thin Seeded Lima Beans with Salt.
• While Boiled Thin Seeded Lima Beans with Salt contain 1.5 times more Calcium, 1.5 times more Magnesium and 1.8 times more Selenium than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Thin Seeded Lima Beans with Salt have similar amounts of Copper, Manganese, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Thin Seeded Lima Beans with Salt contain 1.4 times more Omega 3 than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Thin Seeded Lima Beans with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled Lentils with Salt as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.