Comparing Nutrients in 7 ounces Canned Young Lima Beans with Liquids and Salt VS Boiled Fordhook Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	4.86% 141kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.3% 0.22g	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	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	NA	3.67% 2.66g	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	0.57% 0.42g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	19% 7.14g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	18.6% 0.24mg	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	10.4% 41.7μg	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	28.2% 25.4mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	56% 1.3mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	17.7% 603mg	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	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.35% 161g	3.9% 145g	3700g per day for Men 19-50 years

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

• Boiled and Drained Fordhook Frozen Young Lima Beans contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Vitamin A per 7 oz.
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Young Lima Beans Solids and Liquids with Salt have 1.8 times more Selenium and 3.7 times more Sodium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• While Boiled and Drained Fordhook Frozen Young Lima Beans contain 1.4 times more Phosphorus than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Fordhook Frozen Young Lima Beans contain 1.5 times more Energy, 1.4 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Omega 3 per 7 oz.
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.