Comparing Nutrients in 100 grams Boiled Lentils VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Boiled Lentils	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	4% 116kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	11.5% 15g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	NA	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	20.8% 7.9g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	16% 9g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Canned 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	14% 0.17mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.18% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	7% 0.091mg	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	45.3% 181μg	12.5% 50μg	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	1.67% 1.5mg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	20% 0.18mg	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	41.6% 3.33mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	15.8% 0.36mg	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	25.7% 180mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Lentils vs Canned Large Lima Beans:

• Boiled Lentils have 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 4.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Canned Large Lima Beans.
• Both Boiled Lentils as well as Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Lentils vs Canned Large Lima Beans:

• Boiled Lentils have 1.4 times more Copper, 1.8 times more Iron, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 1.6 times more Selenium and 168 times more Sodium than Boiled Lentils.
• Both Boiled Lentils and Canned Large Lima Beans have similar amounts of Calcium, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Lentils have 1.5 times more Energy, 1.6 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Canned Large Lima Beans.
• Both Boiled Lentils as well as Canned Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.