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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Energy	6% 174kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	2.36% 0.4g	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	2.9% 2.1g	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	20% 7.65g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	17.2% 9.65g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.36mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22.2% 0.29mg	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	12% 48μg	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	37% 33mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.32% 8.8μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	50% 0.45mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	75% 1.72mg	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	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.7% 100g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Young Lima Beans versus 5 oz of Young Lima 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 Young Lima Beans:

• 5 oz of Raw Young Lima Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B9, 2.3 times more Vitamin C and 2.3 times more Vitamin E than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Boiled Young Lima Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Young Lima Beans as well as Raw Young Lima 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 Young Lima Beans:

• 5 ounces of Boiled Young Lima Beans have 1.3 times more Magnesium and 1.2 times more Potassium than Young Lima Beans.
• While 5 oz of Raw Young Lima Beans contain 1.3 times more Iron than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans contain similar levels of Calcium, Copper, Manganese, Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Young Lima Beans contain 2.7 times more Omega 3 than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per five ounces.
• Both Boiled and Drained Young Lima Beans as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in five ounces.