Comparing Nutrients in 7 ounces Young Lima Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Young Lima Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.73% 224kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	30.8% 40g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	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	25.6% 9.72g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	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	36% 0.43mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	78% 6.23mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	38.6% 270mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	27.3% 927mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.77% 139g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Young Lima Beans have more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 19.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Vitamin B9 than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Young Lima Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Young Lima Beans have 1.2 times more Magnesium, 3.8 times more Manganese and 1.5 times more Selenium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Boiled California Red Kidney Beans have similar amounts of Copper, Iron, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Young Lima Beans have 4.3 times more Omega 3 and 14.2 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Fiber and 1.3 times more Protein than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Young Lima Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.