Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled Baby Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	8.5% 246kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.7g	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	48.6% 18.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	32.4% 18g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	7.03% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17.6% 0.23mg	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	36.7% 147μg	7.94% 31.8μg	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	2.65% 2.4mg	12.8% 11.5mg	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	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	13% 131mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	43.4% 0.39mg	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	74% 5.9mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	70% 1.6mg	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	39% 272mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.9% 144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• Boiled California Red Kidney Beans have 1.8 times more Vitamin B1, 1.2 times more Vitamin B5 and 4.6 times more Vitamin B9 than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.4 times more Vitamin B3 and 4.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• Boiled California Red Kidney Beans have 2.4 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.2 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 2.6 times more Manganese, 1.4 times more Selenium and 7.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans have 1.9 times more Fiber and 1.4 times more Protein than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.5 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.