Comparing Nutrients in 5 ounces Boiled Young Lima Beans VS Boiled Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Boiled Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	6% 174kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	20% 7.65g	NA	38g per day for Men 19-50 years
Protein	17.2% 9.65g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	42.8% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.36mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10% 0.13mg	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	9.2% 37μg	16.7% 66.6μg	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	16% 14.3mg	56% 50.5mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.32% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	27.4% 0.25mg	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	43.4% 3.47mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	12.3% 0.28mg	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	26.3% 184mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans VS Boiled Sprouted Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Young Lima Beans vs Boiled Sprouted Kidney Beans:

• 5 ounces of Boiled Young Lima Beans have 2.1 times more Vitamin B6 than Boiled Sprouted Kidney Beans.
• While 5 oz of Boiled and Drained Sprouted Kidney Beans contain 2.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Young Lima Beans vs Boiled Sprouted Kidney Beans:

• 5 ounces of Boiled Young Lima Beans have 1.7 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 6.3 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Potassium, 3.3 times more Selenium and 1.8 times more Zinc than Boiled Sprouted Kidney Beans.
• While 5 oz of Boiled and Drained Sprouted Kidney Beans contain 1.3 times more Water than Boiled and Drained Young Lima Beans.
• 5 ounces of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Young Lima Beans have 3.7 times more Energy, 5 times more Carbohydrate and 1.4 times more Protein than Boiled Sprouted Kidney Beans.
• While 5 oz of Boiled and Drained Sprouted Kidney Beans contain 3.9 times more Omega 3 than Boiled and Drained Young Lima Beans.
• 5 ounces of Boiled Sprouted Kidney Beans provide inadequate amounts of Energy
• Both Boiled and Drained Young Lima Beans as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Omega 6 in five ounces.