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

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	15.5% 448kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	NA	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	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	51% 19.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	48.5% 27g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.8% 0.86mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	13% 0.17mg	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	33.7% 135μg	71.4% 286μg	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	103% 93mg	370% 333mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	15% 0.13mg	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	156% 12.5mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	210% 4.82mg	15.4% 0.35mg	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	77% 540mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	54.5% 1853mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	7.53% 279g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Young Lima Beans have 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3 and 4.7 times more Vitamin B6 than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 2.4 times more Vitamin A, 2.1 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Young Lima Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Young Lima Beans have 1.8 times more Calcium, 9.4 times more Copper, 7.3 times more Iron, 3.4 times more Magnesium, 13.7 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium and 9 times more Selenium than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods contain similar levels of Zinc per 14 ounces.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Lima Beans have 6.6 times more Energy, 5.5 times more Carbohydrate, 1.8 times more Fiber and 6.8 times more Protein than Balsam-pear , Pods.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Energy and Protein