Comparing Nutrients in 7 ounces Boiled Baby Frozen Young Lima Beans VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	7.2% 208kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.7% 38.6g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	7.77% 5.64g	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	25% 9.53g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	23.6% 13g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	7.94% 31.8μg	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	12.8% 11.5mg	25% 22.6mg	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	8.47% 1.27mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	27% 0.24mg	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	48.6% 3.9mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	12% 0.28mg	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	31.8% 222mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Baby Frozen Young Lima Beans vs Boiled Sprouted Mung Beans:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.4 times more Vitamin B1, 2.1 times more Vitamin B6 and 9.1 times more Vitamin E than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9, 2 times more Vitamin C and 4.4 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Baby Frozen Young Lima Beans vs Boiled Sprouted Mung Beans:

• Boiled and Drained Baby Frozen Young Lima Beans have 2.3 times more Calcium, 1.6 times more Copper, 3 times more Iron, 4 times more Magnesium, 5.8 times more Manganese, 4 times more Phosphorus, 4.1 times more Potassium, 2.8 times more Selenium and 2.9 times more Sodium than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.3 times more Water than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Baby Frozen Young Lima Beans have 5 times more Energy, 5.2 times more Omega 3, 4.6 times more Carbohydrate, 6 times more Fiber and 3.3 times more Protein than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 2.1 times more Sugars than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.