Comparing Nutrients in 14 ounces Boiled Balsam-pear , Leafy Tips with Salt VS Canned Young Lima Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.4g	40.7% 53g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	5.1% 3.7g	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% 7.54g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	53.4% 480μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	19% 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	87.3% 349μg	16% 63.5μg	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	245% 221mg	38.4% 34.5mg	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	38.4% 5.75mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	539% 647μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	16.7% 167mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	71.4% 0.64mg	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	50.6% 4.05mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	121% 2.78mg	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	43.7% 306mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	70.3% 2389mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips with Salt VS Canned Young Lima Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Leafy Tips with Salt versus 14 oz of Canned Young Lima Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt vs Canned Young Lima Beans with Liquids:

• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 15.1 times more Vitamin A, 5.1 times more Vitamin B1, 6.6 times more Vitamin B2, 1.9 times more Vitamin B3, 12.3 times more Vitamin B6, 5.5 times more Vitamin B9, 6.4 times more Vitamin C, 5 times more Vitamin E and 45.3 times more Vitamin K than Canned Young Lima Beans with Liquids.
• 14 ounces of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Leafy Tips with Salt vs Canned Young Lima Beans with Liquids:

• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 1.5 times more Calcium, 1.2 times more Copper, 2.8 times more Magnesium, 2.1 times more Potassium and 62.3 times more Sodium than Canned Young Lima Beans with Liquids.
• While 14 oz of Canned Young Lima Beans Solids and Liquids contain 1.6 times more Iron, 1.3 times more Manganese and 2.1 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Canned Young Lima Beans with Liquids contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Young Lima Beans Solids and Liquids contain 2.2 times more Energy, 2.2 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Canned Young Lima Beans with Liquids offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy