Comparing Nutrients in 7 ounces Boiled Fordhook Frozen Young Lima Beans with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.05% 204kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	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	0.57% 0.42g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	21.5% 12g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	16% 0.21mg	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	10.4% 41.7μg	36.7% 147μg	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	28.2% 25.4mg	2.65% 2.4mg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	63.7% 0.57mg	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	45% 3.6mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	27.4% 0.63mg	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	27.5% 192mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	38.2% 574mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.9% 145g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans with Salt VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Fordhook Frozen Young Lima Beans with Salt vs Boiled California Red Kidney Beans:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans with Salt have 2 times more Vitamin B3 and 10.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.5 times more Vitamin B9 than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Fordhook Frozen Young Lima Beans with Salt vs Boiled California Red Kidney Beans:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans with Salt have 2 times more Manganese and 72.3 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.2 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.4 times more Phosphorus, 1.4 times more Potassium and 2 times more Selenium than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Boiled California Red Kidney Beans contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Boiled Fordhook Frozen Young Lima Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans with Salt have 1.7 times more Omega 3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.8 times more Fiber and 1.5 times more Protein than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.