Comparing Nutrients in 7 ounces Sprouted Kidney Beans VS Canned Young Lima Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Sprouted Kidney Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	20.3% 26.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	15% 8.33g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.2% 5.8mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	9.46% 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	29.3% 117μg	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	85.3% 76.8mg	16% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	35.7% 0.32mg	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	20% 1.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	60.4% 1.4mg	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	10.5% 73.4mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.35% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Kidney Beans VS Canned Young Lima Beans with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Kidney Beans versus 7 oz of Canned Young Lima Beans with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sprouted Kidney Beans vs Canned Young Lima Beans with Liquids and Salt:

• 7 ounces of Sprouted Kidney Beans have 12.8 times more Vitamin B1, 5.8 times more Vitamin B2, 5.5 times more Vitamin B3, 3.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Young Lima Beans with Liquids and Salt.
• 7 ounces of Canned Young Lima Beans with Liquids and Salt have insufficient amounts of Vitamin B5
• Both Raw Sprouted Kidney Beans as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Kidney Beans vs Canned Young Lima Beans with Liquids and Salt:

• 7 oz of Canned Young Lima Beans Solids and Liquids with Salt contain 1.6 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 42 times more Sodium and 1.6 times more Zinc than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Canned Young Lima Beans with Liquids and Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Kidney Beans have 3.8 times more Omega 3 than Canned Young Lima Beans with Liquids and Salt.
• While 7 oz of Canned Young Lima Beans Solids and Liquids with Salt contain 2.4 times more Energy and 3.3 times more Carbohydrate than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Canned Young Lima Beans with Liquids and Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Sprouted Kidney Beans provide inadequate amounts of Energy
• Both Raw Sprouted Kidney Beans as well as Canned Young Lima Beans Solids and Liquids with Salt provide inadequate amounts of Omega 6 in seven ounces.