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

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Young Lima Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.12% 0.02g	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	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	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	13% 4.9g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	12.2% 6.84g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	8% 0.1mg	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	8.5% 34μg	18.5% 74μg	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	26% 23.4mg	1.33% 1.2mg	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	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	32% 0.29mg	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	39.3% 3.14mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	14% 0.32mg	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	19.4% 136mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.9% 70.2g	1.8% 67g	3700g per day for Men 19-50 years

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

• Raw Young Lima Beans have more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 19.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Vitamin B9 than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 100 g.
• Both Raw Young Lima Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Young Lima Beans have 1.2 times more Magnesium, 3.8 times more Manganese and 1.5 times more Selenium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Boiled California Red Kidney Beans have similar amounts of Copper, Iron, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Lima Beans have 4.3 times more Omega 3 and 14.2 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Fiber and 1.3 times more Protein than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Young Lima Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.