Comparing Nutrients in 14 ounces Boiled Balsam-pear , Pods VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Balsam-pear , Pods	Young Lima Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	61.6% 80g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	8.1% 5.87g	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	21% 7.94g	51% 19.4g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	71.8% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	62.3% 0.81mg	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	50.6% 202μg	33.7% 135μg	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	146% 131mg	103% 93mg	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	3.7% 0.56mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Young Lima Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	140% 1.26mg	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	19% 1.5mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	210% 4.82mg	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	20.4% 143mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	54.5% 1853mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	10% 373g	7.53% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Young Lima Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Pods vs Young Lima Beans:

• 14 ounces of Boiled Balsam-pear , Pods have 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Young Lima Beans.
• While 14 oz of Raw Young Lima Beans contain 4.3 times more Vitamin B1, 1.9 times more Vitamin B2, 5.3 times more Vitamin B3, 1.3 times more Vitamin B5, 5 times more Vitamin B6 and 2.3 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Young Lima Beans provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3 and Vitamin E
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Pods vs Young Lima Beans:

• 14 ounces of Boiled Balsam-pear , Pods have 1.3 times more Water than Young Lima Beans.
• While 14 oz of Raw Young Lima Beans contain 3.8 times more Calcium, 9.6 times more Copper, 8.3 times more Iron, 3.6 times more Magnesium, 14.1 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium and 9 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Young Lima Beans contain similar levels of Zinc per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Balsam-pear , Pods have 1.3 times more Sugars than Young Lima Beans.
• While 14 oz of Raw Young Lima Beans contain 5.9 times more Energy, more Omega 3, 4.7 times more Carbohydrate, 2.5 times more Fiber and 8.1 times more Protein than Boiled and Drained Balsam-pear , Pods.
• 14 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in 14 ounces.