Comparing Nutrients in 100 grams California Red Kidney Beans VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	California Red Kidney Beans	Large Lima Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.26% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	48.8% 63.4g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	65.5% 25g	50% 19g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	39.4% 0.51mg	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	99% 394μg	99% 395μg	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	5% 4.5mg	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	NA	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Large Lima Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	82.2% 0.74mg	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	117% 9.35mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	72.7% 1.67mg	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	58% 405mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Large Lima Beans:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B3 and more Vitamin C than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 1.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Large Lima Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 g.
• Both Raw California Red Kidney Beans as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Large Lima Beans:

• Raw California Red Kidney Beans have 2.4 times more Calcium, 1.5 times more Copper and 1.2 times more Iron than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Selenium and 1.6 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Large Lima Beans have similar amounts of Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.3 times more Fiber than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Large Lima Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 g.
• Both Raw California Red Kidney Beans as well as Raw Large Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.