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

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Large Lima Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.87% 228kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	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	32% 41.4g	34.2% 44.5g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Boiled California Red Kidney Beans	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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	41% 165μg	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	0% 0mg	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	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	31.5% 220mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	15.5% 1.7mg	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 vs Boiled California Red Kidney Beans:

• Boiled Large Lima Beans have 1.2 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B3 and more Vitamin C than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Boiled Large Lima Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Large Lima Beans have 1.6 times more Manganese, 1.2 times more Potassium and 3.8 times more Selenium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.9 times more Calcium than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Boiled California Red Kidney Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Large Lima Beans have 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Fiber than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Boiled Large Lima Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.