Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	5.54% 161kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	32% 41.4g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	7.94% 5.75g	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% 0g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	36.6% 14g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Large 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	17.5% 0.21mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24.6% 0.32mg	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	11.4% 45.6μg	41% 165μg	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	1.76% 1.6mg	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	0.26% 0.04mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	31% 2.5mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	44.5% 1.02mg	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	30% 210mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Large Lima Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Boiled Large Lima Beans:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B2 and 2.1 times more Vitamin K than Boiled Large Lima Beans.
• While 7 oz of Boiled Large Lima Beans contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Large Lima Beans have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Boiled Large Lima Beans:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Calcium and 128 times more Sodium than Boiled Large Lima Beans.
• While 7 oz of Boiled Large Lima Beans contain 1.6 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 2 times more Potassium, 4.1 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Large Lima Beans contain 1.4 times more Energy, 1.4 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Large Lima Beans offer comparable quantities of Omega 3 per seven ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in seven ounces.