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

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	5.03% 146kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.35% 0.06g	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	6.48% 8.4g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	8.07% 5.85g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	9.6% 0.12mg	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	21.6% 86.5μg	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	20.8% 18.7mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	26% 0.23mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	11.6% 0.27mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	6.2% 211mg	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	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.46% 128g	3700g per day for Men 19-50 years

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

• 5 ounces of Boiled Fordhook Frozen Young Lima Beans have 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 2 times more Vitamin B2, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 6.5 times more Vitamin K than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Sprouted Mung Beans provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw 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 Sprouted Mung Beans:

• 5 ounces of Boiled Fordhook Frozen Young Lima Beans have 2.3 times more Calcium, 2 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 11.5 times more Sodium and 1.8 times more Zinc than Sprouted Mung Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Sprouted Mung Beans contain similar levels of Copper per five ounces.
• 5 ounces of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw 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 3.4 times more Energy, 3.3 times more Omega 3, 3.3 times more Carbohydrate, 2.9 times more Fiber and 2 times more Protein than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 3.1 times more Sugars than Boiled and Drained Fordhook Frozen Young Lima Beans.
• 5 ounces of Sprouted Mung Beans provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Sprouted Mung Beans provide inadequate amounts of Omega 6 in five ounces.