Comparing Nutrients in 14 ounces Thin Seeded Lima Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Cauliflower	26%	8%	66%

Macro Nutrients

	Thin Seeded Lima Beans	Cauliflower	Recommended Dietary Allowance
Energy	46% 1330kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	15% 19.7g	130g per day for Men 19-50 years
Sugars	45.5% 33g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	215% 81.8g	21% 7.94g	38g per day for Men 19-50 years
Protein	146% 82g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	56% 0.73mg	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	397% 1588μg	56.6% 226μg	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	0% 0mg	213% 191mg	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	18.5% 2.78mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Cauliflower	Recommended Dietary Allowance
Calcium	32% 321mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	307% 24.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	26.7% 0.62mg	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	210% 1469mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	164% 5568mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1.3% 48g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Thin Seeded Lima Beans VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Thin Seeded Lima Beans versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Thin Seeded Lima Beans vs Cauliflower:

• 14 ounces of Thin Seeded Lima Beans have 11.5 times more Vitamin B1, 3.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 7 times more Vitamin B9 and 8.8 times more Vitamin E than Cauliflower.
• While 14 oz of Raw Cauliflower contain more Vitamin C and 2.6 times more Vitamin K than Raw Thin Seeded Lima Beans.
• 14 ounces of Thin Seeded Lima Beans have insufficient amounts of Vitamin C
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Thin Seeded Lima Beans as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Thin Seeded Lima Beans vs Cauliflower:

• 14 ounces of Thin Seeded Lima Beans have 3.7 times more Calcium, 17.1 times more Copper, 14.7 times more Iron, 12.5 times more Magnesium, 10.9 times more Manganese, 8.4 times more Phosphorus, 4.7 times more Potassium, 11.7 times more Selenium and 9.6 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.3 times more Sodium and 7.6 times more Water than Raw Thin Seeded Lima Beans.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Thin Seeded Lima Beans have 13.4 times more Energy, 8.6 times more Omega 3, 12.6 times more Carbohydrate, 4.4 times more Sugars, 10.3 times more Fiber and 10.7 times more Protein than Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Thin Seeded Lima Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.