Comparing Nutrients in 100 calories Frozen Baby Lima beans VS Red Kidney Beans

Weight per 100 calories

• Frozen Baby Lima beans: 75.8g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 2.6 times more energy per unit of mass than Frozen Baby Lima beans, which is high in comparison to other foods. Frozen Baby Lima beans having average energy density.

Which food has more nutrients per 100 calories - Frozen Baby Lima beans or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Baby Lima beans	23%	3%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Baby Lima beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	12% 4.55g	12% 4.5g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Baby Lima beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.37% 0.057mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.78mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.32% 0.12mg	9.06% 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	5.3% 21.2μg	29.2% 117μg	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	7% 6.3mg	1.5% 1.34mg	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	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Baby Lima beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.65% 26.5mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	21% 1.67mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9% 38mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	14.3% 0.33mg	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	11.3% 78.8mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	10% 342mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	2.63% 39.4mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.094% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Baby Lima beans vs Red Kidney Beans:

• Frozen Baby Lima beans have 1.2 times more Vitamin B3 and 4.7 times more Vitamin C than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B5 and 5.5 times more Vitamin B9 than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Frozen Baby Lima beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Baby Lima beans vs Red Kidney Beans:

• Frozen Baby Lima beans have 1.6 times more Manganese, 1.7 times more Selenium, 11.1 times more Sodium and 14.2 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.1 times more Copper, 1.5 times more Phosphorus and 1.7 times more Zinc than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Raw Red Kidney Beans have similar amounts of Calcium, Iron, Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Red Kidney Beans contain 2 times more Omega 3 than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Frozen Baby Lima beans as well as Raw Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.