Comparing Nutrients in 100 grams Boiled Large Lima Beans VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Boiled Large Lima Beans	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	48.3% 63g	130g per day for Men 19-50 years
Sugars	4% 2.9g	11.5% 8.3g	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	18.4% 7g	54.2% 20.6g	38g per day for Men 19-50 years
Protein	14% 7.8g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Thin Seeded 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	13.4% 0.16mg	48% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	25% 0.33mg	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	20.8% 83μg	100% 400μg	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	0% 0mg	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	1.2% 0.18mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	74% 0.67mg	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	30% 2.4mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	73.3% 1.7mg	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% 111mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	41.3% 1403mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.9% 69.8g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Large Lima Beans vs Thin Seeded Lima Beans:

• Raw Thin Seeded Lima Beans contain 3.6 times more Vitamin B1, 4 times more Vitamin B2, 4.1 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6, 4.8 times more Vitamin B9, 3.9 times more Vitamin E and 3 times more Vitamin K than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Large Lima Beans vs Thin Seeded Lima Beans:

• Boiled Large Lima Beans have 5.8 times more Water than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 4.8 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 3.3 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium, 1.6 times more Selenium and 2.7 times more Zinc than Boiled Large Lima Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Thin Seeded Lima Beans contain 2.9 times more Energy, 2.5 times more Omega 3, 2.5 times more Omega 6, 3 times more Carbohydrate, 2.9 times more Sugars, 2.9 times more Fiber and 2.6 times more Protein than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans as well as Raw Thin Seeded Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.