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

Weight per 100 calories

• Boiled Sprouted Kidney Beans: 303g
• Young Lima Beans: 88.5g

Raw Young Lima Beans have 3.4 times more energy per unit of mass than Boiled and Drained Sprouted Kidney Beans, which is average in comparison to other foods. Boiled Sprouted Kidney Beans having low energy density.

Which food has more nutrients per 100 calories - Boiled Sprouted Kidney Beans or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	7.52% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	11.4% 4.34g	38g per day for Men 19-50 years
Protein	26% 14.6g	11% 6.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.98% 8.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.6% 0.83mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	14% 0.18mg	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	35.6% 142μg	7.52% 30μg	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	120% 108mg	23% 20.7mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Young Lima Beans	Recommended Dietary Allowance
Calcium	5.76% 57.6mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	31.3% 0.28mg	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	33.7% 2.7mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.7mg	12.2% 51.3mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	46.7% 1.08mg	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	16.5% 115mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.2mg	0.47% 7.08mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	6.28% 0.69mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.68% 62g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sprouted Kidney Beans have 5.7 times more Vitamin B1, 9.1 times more Vitamin B2, 7 times more Vitamin B3, 5.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Young Lima Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Sprouted Kidney Beans have 1.9 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 1.4 times more Potassium, 3 times more Sodium, 1.9 times more Zinc and 4.4 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 1.8 times more Manganese than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Raw Young Lima Beans have similar amounts of Iron, Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Sprouted Kidney Beans have 2.3 times more Fat, 4.9 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Raw Young Lima Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Raw Young Lima Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.