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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	6% 174kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	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	25.8% 33.5g	14.5% 19g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	17.2% 9.65g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.36mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	9.2% 37μg	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	16% 14.3mg	11.5% 10.3mg	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	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	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	43.4% 3.47mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	26.3% 184mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.1% 115g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Lima Beans have 1.9 times more Vitamin A, 4.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Boiled and Drained Young Lima Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Young Lima Beans have 1.9 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium and 1.2 times more Zinc than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 14.8 times more Sodium than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Lima Beans have 1.7 times more Energy, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Boiled and Drained Young Lima Beans and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Omega 3 per 5 oz.
• Both Boiled and Drained Young Lima Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.