Comparing Nutrients in 100 grams Red Kidney Beans VS Boiled Baby Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	11.6% 337kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	1.9% 1.37g	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	40% 15g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	8.85% 0.12mg	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	4% 16μg	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	6.44% 5.8mg	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	1.4% 0.21mg	4.27% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	4.33% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	8.3% 83mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	35.3% 0.81mg	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% 406mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.96% 72.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• Raw Red Kidney Beans have 8.7 times more Vitamin B1, 3.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 24.6 times more Vitamin B9 than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 1.3 times more Vitamin C and 3 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Boiled and Drained Baby Frozen Young Lima Beans have similar amounts of Vitamin K per 100 g.
• Both Raw Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Red Kidney Beans vs Boiled Baby Frozen Young Lima Beans:

• Raw Red Kidney Beans have 3 times more Calcium, 3.5 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium, 1.9 times more Selenium and 5.1 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• While Boiled and Drained Baby Frozen Young Lima Beans contain 2.4 times more Sodium and 6.2 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Red Kidney Beans have 3.2 times more Energy, 3.5 times more Fat, 7.6 times more Omega 3, 2.3 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Sugars, 3.2 times more Fiber and 3.4 times more Protein than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Raw Red Kidney Beans as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.