Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Frozen Baby Lima beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Baby Lima beans	23%	3%	74%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Baby Lima beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	76.8% 100g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	31.3% 12g	62.7% 24g	38g per day for Men 19-50 years
Protein	21.7% 12g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Baby Lima beans	Recommended Dietary Allowance
Vitamin A	25% 226μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	49% 0.64mg	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	93% 373μg	27.8% 111μg	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	301% 271mg	36.6% 33mg	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	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Baby Lima beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	56.4% 0.51mg	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	35.7% 2.86mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	121% 2.8mg	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	33.5% 234mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	52.8% 1794mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.7% 359g	7.02% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Baby Lima beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Frozen Baby Lima beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Frozen Baby Lima beans:

• 14 ounces of Frozen Broccoli Spears have 6.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 3.4 times more Vitamin B9 and 8.2 times more Vitamin C than Frozen Baby Lima beans.
• While 14 oz of Frozen Baby Lima beans contain 1.6 times more Vitamin B1 and 2.2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Baby Lima beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Baby Lima beans have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Frozen Baby Lima beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Frozen Baby Lima beans:

• 14 ounces of Frozen Broccoli Spears have 1.4 times more Water than Frozen Baby Lima beans.
• While 14 oz of Frozen Baby Lima beans contain 3.6 times more Copper, 3.1 times more Iron, 3.1 times more Magnesium, 2.7 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 3.1 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Baby Lima beans contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.8 times more Omega 3 than Frozen Baby Lima beans.
• While 14 oz of Frozen Baby Lima beans contain 4.6 times more Energy, 4.7 times more Carbohydrate, 2 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Frozen Baby Lima beans provide inadequate amounts of Omega 6 in 14 ounces.