Comparing Nutrients in 7 ounces Boiled Baby Frozen Young Lima Beans VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	7.2% 208kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.68% 0.12g	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	16% 21g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	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	25% 9.53g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	23.6% 13g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	20% 0.26mg	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	34.7% 139μg	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	35.3% 31.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	56.2% 0.51mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	25% 0.58mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	12.8% 435mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.52% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Baby Frozen Young Lima Beans vs Stir-Fried Mung Beans Sprouts:

• Stir-Fried Sprouted Mung Beans contain 2 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, 4.4 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Stir-Fried 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 Stir-Fried Mung Beans Sprouts:

• Boiled and Drained Baby Frozen Young Lima Beans have 2.2 times more Calcium, 1.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 2.8 times more Selenium and 3.2 times more Sodium than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 1.3 times more Copper and 1.6 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Baby Frozen Young Lima Beans have 2.1 times more Energy, 4.3 times more Omega 3, 1.8 times more Carbohydrate, 2.5 times more Fiber and 1.5 times more Protein than Stir-Fried Sprouted Mung Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.