Comparing Nutrients in 5 ounces Thin Seeded Lima Beans VS Boiled Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	16.4% 475kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	25.4% 33g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	77% 29g	28.7% 11g	38g per day for Men 19-50 years
Protein	52% 29.2g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	8.5% 0.11mg	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	142% 567μg	53% 213μg	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	0% 0mg	0% 0mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	34% 0.3mg	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	110% 8.77mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	36% 0.83mg	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	75% 524mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	58.5% 1989mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Thin Seeded Lima Beans vs Boiled Thin Seeded Lima Beans:

• Raw Thin Seeded Lima Beans have 3.6 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Thin Seeded Lima Beans vs Boiled Thin Seeded Lima Beans:

• Raw Thin Seeded Lima Beans have 2.8 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 1.4 times more Selenium and 2.5 times more Zinc than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 5.6 times more Water than Raw Thin Seeded Lima Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Thin Seeded Lima Beans have 2.7 times more Energy, 2.5 times more Omega 3, 2.5 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Boiled Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.