Comparing Nutrients in 100 grams Boiled Sprouted Kidney Beans VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Energy	1.14% 33kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.63% 4.7g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	2.04% 1.48g	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	NA	13% 4.9g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	12.2% 6.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	15.7% 0.2mg	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	11.8% 47μg	8.5% 34μg	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	39.6% 35.6mg	26% 23.4mg	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	NA	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	35.3% 0.32mg	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	11% 0.89mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	53% 1.2mg	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	5.43% 38mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.9% 70.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Sprouted Kidney Beans vs Young Lima Beans:

• Boiled and Drained Sprouted Kidney Beans have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Young Lima Beans.
• While Raw Young Lima Beans contain more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Sprouted Kidney Beans vs Young Lima Beans:

• Boiled and Drained Sprouted Kidney Beans have 1.3 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 1.8 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Sprouted Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Sprouted Kidney Beans have 1.4 times more Omega 3 than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.