Comparing Nutrients in 14 ounces Lemon Grass VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Lemon Grass	6%	4%	90%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Lemon Grass	In Pod Fava Beans	Recommended Dietary Allowance
Energy	13.5% 393kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	50.4% 36.6g	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	NA	78.3% 29.8g	38g per day for Men 19-50 years
Protein	13% 7.22g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Lemon Grass	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	55.8% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	31.8% 0.41mg	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	74.4% 298μg	147% 587μg	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	11.5% 10.3mg	16.3% 14.7mg	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	NA	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Grass	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	177% 1.6mg	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	405% 32.4mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	114% 2.62mg	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	57.3% 401mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	80.5% 8.85mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	7.57% 280g	7.8% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemon Grass vs In Pod Fava Beans:

• Raw In Pod Fava Beans contain more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Lemon Grass .
• Both Raw Lemon Grass as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lemon Grass vs In Pod Fava Beans:

• Raw Lemon Grass have 1.8 times more Calcium, 5.3 times more Iron, 1.8 times more Magnesium, 7.9 times more Manganese, 2.2 times more Potassium and 2.2 times more Zinc than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 1.5 times more Copper, 1.3 times more Phosphorus and 4.2 times more Sodium than Raw Lemon Grass .
• Both Raw Lemon Grass and Raw In Pod Fava Beans have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Lemon Grass have 1.4 times more Carbohydrate than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 2.3 times more Omega 6 and 4.4 times more Protein than Raw Lemon Grass .
• Both Raw Lemon Grass and Raw In Pod Fava Beans have similar amounts of Energy and Omega 3 per 14 oz.
• Both Raw Lemon Grass as well as Raw In Pod Fava Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.