Comparing Nutrients in 7 ounces Cooked Frozen Beans,Young Pinto with Salt VS Canned Young Lima Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Beans,Young Pinto with Salt	23%	3%	74%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Cooked Frozen Beans,Young Pinto with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	11% 321kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	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	47% 61.3g	20.3% 26.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	28.2% 10.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	33% 18.5g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Beans,Young Pinto with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.84% 1.25mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	17% 67.5μg	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	1.54% 1.4mg	19% 17.3mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Beans,Young Pinto with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	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	67.2% 5.38mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	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	28.3% 198mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	37.7% 1282mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.1% 115g	4.35% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Beans,Young Pinto with Salt VS Canned Young Lima Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Beans,Young Pinto with Salt vs Canned Young Lima Beans with Liquids:

• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have 9.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Young Lima Beans with Liquids.
• While 7 oz of Canned Young Lima Beans Solids and Liquids contain 12.4 times more Vitamin C than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Canned Young Lima Beans with Liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have insufficient amounts of Vitamin C
• 7 ounces of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin B5
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Beans,Young Pinto with Salt vs Canned Young Lima Beans with Liquids:

• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have 1.9 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 79.8 times more Sodium than Canned Young Lima Beans with Liquids.
• While 7 oz of Canned Young Lima Beans Solids and Liquids contain 1.8 times more Copper, 1.4 times more Manganese and 1.4 times more Water than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Canned Young Lima Beans with Liquids contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have 2.3 times more Energy, 3.9 times more Omega 3, 2.3 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Canned Young Lima Beans with Liquids.
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Canned Young Lima Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.