Comparing Nutrients in 14 ounces Broccoli VS Lima beans, immature seeds, frozen, fordhook, unprepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%

Macro Nutrients

	Broccoli	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Energy	4.65% 135kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	60.5% 78.7g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	7.6% 5.5g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	57.4% 22g	38g per day for Men 19-50 years
Protein	20% 11g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	41.5% 0.54mg	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	62.5% 250μg	31.8% 127μg	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	393% 354mg	85% 76.6mg	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	20.6% 3.1mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Calcium	18.7% 187mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	27.3% 0.25mg	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	36.2% 2.9mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	59.5% 1.37mg	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	37.4% 262mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	55.8% 1897mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• Raw Broccoli has 2.8 times more Vitamin A, 1.7 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 4.6 times more Vitamin C and 19.2 times more Vitamin K than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Vitamin E per 14 oz.
• Both Raw Broccoli as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• Raw Broccoli has 2 times more Calcium, 1.5 times more Selenium and 1.2 times more Water than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 1.3 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Potassium and 1.8 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.2 times more Sugars than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 3.1 times more Energy, 3 times more Carbohydrate, 2.1 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.