Comparing Nutrients in 7 ounces Boiled Sprouted Kidney Beans VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.37g	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	4.05% 2.94g	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	NA	25.6% 9.72g	38g per day for Men 19-50 years
Protein	17% 9.6g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	31% 0.4mg	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	23.3% 93μg	17% 67.5μg	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	78.5% 70.6mg	51.6% 46.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	70% 0.63mg	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	22% 1.77mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	105% 2.4mg	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	10.8% 75.4mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.77% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Sprouted Kidney Beans vs Young Lima Beans:

• Boiled and Drained Sprouted Kidney Beans have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Young Lima Beans.
• While Raw Young Lima Beans contain more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Sprouted Kidney Beans vs Young Lima Beans:

• Boiled and Drained Sprouted Kidney Beans have 1.3 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 1.8 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Sprouted Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Sprouted Kidney Beans have 1.4 times more Omega 3 than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.