Comparing Nutrients in 5 ounces Boiled Fordhook Frozen Young Lima Beans VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	5.03% 146kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	5.55% 4.03g	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	0.41% 0.3g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	3% 1.13g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	5.9% 0.077mg	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	7.44% 29.8μg	10.3% 41μg	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	20% 18mg	18% 16mg	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	2.74% 0.41mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	19.2% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	32.2% 2.58mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	8.63% 0.2mg	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	19.6% 137mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans VS Boiled Sprouted Mung Beans per 5 oz

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

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

• 5 ounces of Boiled Fordhook Frozen Young Lima Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Sprouted Mung Beans.
• While 5 oz of Boiled and Drained Sprouted Mung Beans contain 1.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 4.5 times more Vitamin K than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Boiled Sprouted Mung Beans provide similar amounts of Vitamin C per five ounces.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Fordhook Frozen Young Lima Beans vs Boiled Sprouted Mung Beans:

• 5 ounces of Boiled Fordhook Frozen Young Lima Beans have 2.5 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 4.6 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, 6.9 times more Sodium and 1.6 times more Zinc than Boiled Sprouted Mung Beans.
• While 5 oz of Boiled and Drained Sprouted Mung Beans contain 1.3 times more Water than Boiled and Drained Fordhook Frozen Young Lima Beans.
• 5 ounces of Boiled Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Boiled and Drained Sprouted Mung Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Fordhook Frozen Young Lima Beans have 4.9 times more Energy, 5.9 times more Omega 3, 4.6 times more Carbohydrate, 6.6 times more Fiber and 3 times more Protein than Boiled Sprouted Mung Beans.
• While 5 oz of Boiled and Drained Sprouted Mung Beans contain 2.1 times more Sugars than Boiled and Drained Fordhook Frozen Young Lima Beans.
• 5 ounces of Boiled Sprouted Mung Beans provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Omega 6 in five ounces.