Comparing Nutrients in 7 ounces Boiled Large Lima Beans with Salt VS Boiled Thin Seeded Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans with Salt	26%	3%	71%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Boiled Large Lima Beans with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	7.87% 228kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	36.6% 14g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	12% 0.15mg	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	41% 165μg	74.4% 298μg	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	0% 0mg	0% 0mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	47.4% 0.43mg	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	59.3% 4.74mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	50.5% 1.16mg	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	31.5% 220mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Large Lima Beans with Salt vs Boiled Thin Seeded Lima Beans with Salt:

• Boiled Large Lima Beans with Salt have 2.1 times more Vitamin B6 than Boiled Thin Seeded Lima Beans with Salt.
• While Boiled Thin Seeded Lima Beans with Salt contain 1.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Boiled Large Lima Beans with Salt.
• Both Boiled Large Lima Beans with Salt and Boiled Thin Seeded Lima Beans with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 7 oz.
• Both Boiled Large Lima Beans with Salt as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Large Lima Beans with Salt vs Boiled Thin Seeded Lima Beans with Salt:

• Boiled Large Lima Beans with Salt have 1.3 times more Potassium than Boiled Thin Seeded Lima Beans with Salt.
• While Boiled Thin Seeded Lima Beans with Salt contain 1.7 times more Calcium than Boiled Large Lima Beans with Salt.
• Both Boiled Large Lima Beans with Salt and Boiled Thin Seeded Lima Beans with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Boiled Large Lima Beans with Salt and Boiled Thin Seeded Lima Beans with Salt have similar amounts of macro-nutrients per 7 oz
• Both Boiled Large Lima Beans with Salt and Boiled Thin Seeded Lima Beans with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 7 oz.
• Both Boiled Large Lima Beans with Salt as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.