Comparing Nutrients in 5 ounces Boiled Baby Frozen Young Lima Beans VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	5.13% 149kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	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	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	17% 9.43g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	21% 0.27mg	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	5.67% 22.7μg	46.8% 187μg	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	9.13% 8.22mg	29.6% 26.6mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	56% 0.5mg	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	34.7% 2.78mg	34% 2.74mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	25% 0.58mg	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	22.7% 159mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	2.77% 103g	3.03% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Baby Frozen Young Lima Beans vs Sprouted Navy Beans:

• Raw Sprouted Navy Beans contain 5.6 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 1.7 times more Vitamin B6, 8.3 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Baby Frozen Young Lima Beans vs Sprouted Navy Beans:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.9 times more Calcium, 2 times more Manganese, 1.3 times more Potassium, 2.8 times more Selenium and 2.2 times more Sodium than Raw Sprouted Navy Beans.
• While Raw Sprouted Navy Beans contain 1.8 times more Copper, 1.8 times more Magnesium and 1.6 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Sprouted Navy Beans have similar amounts of Iron, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.6 times more Energy and 1.5 times more Carbohydrate than Raw Sprouted Navy Beans.
• While Raw Sprouted Navy Beans contain 5.5 times more Omega 3 than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Sprouted Navy Beans have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.