Comparing Nutrients in 100 calories Young Lima Beans VS Balsam-pear , Pods

Weight per 100 calories

• Young Lima Beans: 88.5g
• Balsam-pear , Pods: 588g

Young Lima Beans have 6.6 times more energy per 100g than Balsam-pear , Pods. It has average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Young Lima Beans or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	7.52% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	11.4% 4.34g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	11% 6.05g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.98% 8.85μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19.5% 0.25mg	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	7.52% 30μg	106% 424μg	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	23% 20.7mg	549% 494mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	3% 30mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	22.2% 0.2mg	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	34.7% 2.78mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	12.2% 51.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.08mg	22.8% 0.52mg	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	17% 120mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.08mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	6.28% 0.69mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	1.68% 62g	15% 553g	3700g per day for Men 19-50 years

Young Lima Beans VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Young Lima Beans or Balsam-pear , Pods?

Lets compare vitamin content per 100 calories of Young Lima Beans vs Balsam-pear , Pods:

• 100 kcal of Raw Balsam-pear , Pods contain 16 times more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 5.7 times more Vitamin B5, 1.4 times more Vitamin B6, 14.1 times more Vitamin B9 and 23.9 times more Vitamin C than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Young Lima Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Young Lima Beans vs Balsam-pear , Pods:

• 100 calories of Young Lima Beans have 1.4 times more Copper, 2.1 times more Manganese and 1.4 times more Selenium than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 3.7 times more Calcium, 1.9 times more Magnesium, 1.5 times more Phosphorus, 4.2 times more Potassium, 6.8 times more Zinc and 8.9 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods contain similar levels of Iron per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Balsam-pear , Pods contain 3.8 times more Fiber than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.