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

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.5g	7.2% 9.37g	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	14.4% 8.08g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	14% 0.18mg	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	7.94% 31.8μg	23.3% 93μg	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	16% 14.5mg	78.5% 70.6mg	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

	Canned Young Lima Beans with Liquids and Salt	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	38.4% 0.35mg	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	40% 3.2mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	17% 0.39mg	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	20% 141mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.35% 161g	4.8% 177g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Boiled and Drained Sprouted Kidney Beans contain 12.5 times more Vitamin B1, 6.3 times more Vitamin B2, 5.7 times more Vitamin B3, 4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• 7 ounces of Canned Young Lima Beans with Liquids and Salt have insufficient amounts of Vitamin B5
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Young Lima Beans with Liquids and Salt have 1.5 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 36 times more Sodium and 1.5 times more Zinc than Boiled Sprouted Kidney Beans.
• Both Canned Young Lima Beans with Liquids and Salt and Boiled Sprouted Kidney Beans contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Young Lima Beans with Liquids and Salt have 2.2 times more Energy and 2.8 times more Carbohydrate than Boiled Sprouted Kidney Beans.
• While 7 oz of Boiled and Drained Sprouted Kidney Beans contain 4.3 times more Omega 3 than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans with Liquids and Salt and Boiled Sprouted Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Sprouted Kidney Beans provide inadequate amounts of Energy
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.