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

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	7.05% 204kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	29.5% 38.3g	16% 21g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	21.5% 12g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	10.4% 41.7μg	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	28.2% 25.4mg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	56.2% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	27.5% 192mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans VS Stir-Fried Mung Beans Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Fordhook Frozen Young Lima Beans versus 7 oz of Stir-Fried Mung Beans Sprouts 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 vs Stir-Fried Mung Beans Sprouts:

• 7 oz of Stir-Fried Sprouted Mung Beans contain 1.9 times more Vitamin B1, 3 times more Vitamin B2, 3.4 times more Vitamin B5 and 3.3 times more Vitamin B9 than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung 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 vs Stir-Fried Mung Beans Sprouts:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have 2.3 times more Calcium, 1.3 times more Magnesium, 2.2 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 7.7 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 7 oz of Stir-Fried Sprouted Mung Beans contain 1.5 times more Copper than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Stir-Fried Mung Beans Sprouts contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have 2.1 times more Energy, 4.8 times more Omega 3, 1.8 times more Carbohydrate, 2.8 times more Fiber and 1.4 times more Protein than Stir-Fried Mung Beans Sprouts.
• 7 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in seven ounces.