Comparing Nutrients in 14 ounces Broccoli VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Broccoli	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.75% 0.47g	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	63.7% 83g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	16% 11.5g	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	73% 27.8g	38g per day for Men 19-50 years
Protein	20% 11g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	33.5% 1.67mg	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	62.5% 250μg	82.4% 329μg	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	0% 0mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	104% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	89% 2.05mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.5% 277g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Large Lima Beans:

• Raw Broccoli has more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin C, 4.3 times more Vitamin E and 50.8 times more Vitamin K than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 2.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Boiled Large Lima Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Boiled Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Boiled Large Lima Beans:

• Raw Broccoli has 2.8 times more Calcium, 16.5 times more Sodium and 1.3 times more Water than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 4.8 times more Copper, 3.3 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium and 2.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.2 times more Omega 3 than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 3.4 times more Energy, 3.1 times more Carbohydrate, 1.7 times more Sugars, 2.7 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.