Comparing Nutrients in 7 ounces Boiled Young Lima Beans with Salt VS Boiled Sprouted Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans with Salt	22%	2%	76%
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%

Macro Nutrients

	Boiled Young Lima Beans with Salt	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Energy	8.4% 244kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	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	27.7% 10.5g	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans with Salt	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	8.24% 0.11mg	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	13% 51.6μg	14.4% 57.5μg	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	22.3% 20mg	13.5% 12mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans with Salt	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	23.6% 0.21mg	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	60.8% 4.86mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	10.6% 0.24mg	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	37% 258mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans with Salt VS Boiled Sprouted Pinto Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Young Lima Beans with Salt vs Boiled Sprouted Pinto Beans with Salt:

• 7 ounces of Boiled Young Lima Beans with Salt have more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Sprouted Pinto Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Boiled Sprouted Pinto Beans with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Lima Beans with Salt as well as Boiled and Drained Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Lima Beans with Salt vs Boiled Sprouted Pinto Beans with Salt:

• 7 ounces of Boiled Young Lima Beans with Salt have 2.1 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 4.1 times more Magnesium, 10.2 times more Manganese, 4.3 times more Phosphorus, 5.8 times more Potassium, 3.3 times more Selenium and 4.6 times more Zinc than Boiled Sprouted Pinto Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 1.4 times more Water than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Boiled Sprouted Pinto Beans with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Lima Beans with Salt have 6.2 times more Energy, 6.8 times more Carbohydrate and 3.7 times more Protein than Boiled Sprouted Pinto Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 2.4 times more Omega 3 than Boiled and Drained Young Lima Beans with Salt.
• 7 ounces of Boiled Sprouted Pinto Beans with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Young Lima Beans with Salt as well as Boiled and Drained Sprouted Pinto Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.