Comparing Nutrients in 7 ounces Boiled Young Lima Beans VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Energy	8.4% 244kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	30.8% 40g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	4.05% 2.94g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	24% 13.5g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	1.85% 0.28mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	70% 0.63mg	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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	105% 2.4mg	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	37% 258mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans VS Young Lima Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Young Lima Beans vs Young Lima Beans:

• 7 oz of Raw Young Lima Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B9, 2.3 times more Vitamin C and 2.3 times more Vitamin E than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Boiled Young Lima Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Young Lima Beans as well as Raw Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Lima Beans vs Young Lima Beans:

• 7 ounces of Boiled Young Lima Beans have 1.3 times more Magnesium and 1.2 times more Potassium than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 1.3 times more Iron than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans contain similar levels of Calcium, Copper, Manganese, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Lima Beans contain 2.7 times more Omega 3 than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Young Lima Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• Both Boiled and Drained Young Lima Beans as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.