Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Fordhook Frozen Young Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%

Macro Nutrients

	Boiled Broccoli	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	149% 193g	130g per day for Men 19-50 years
Sugars	19% 14g	18.5% 13.4g	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	10.2% 7.4g	2.9% 2.1g	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	% 4.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 11.3g	g per day for Men 19-50 years
Fiber	87% 33g	139% 53g	38g per day for Men 19-50 years
Protein	42.5% 24g	108% 60.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	94% 1.22mg	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	270% 1080μg	52.5% 210μg	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	721% 649mg	142% 128mg	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	97% 14.5mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	228% 18mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	282% 6.5mg	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	96% 670mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	193% 2890mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	24% 893g	19.7% 730g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Fordhook Frozen Young Lima Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Boiled Fordhook Frozen Young Lima Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 1 kilogram of Boiled Broccoli has 7.7 times more Vitamin A, 2 times more Vitamin B2, 3.8 times more Vitamin B5, 1.6 times more Vitamin B6, 5.1 times more Vitamin B9, 5.1 times more Vitamin C and 5 times more Vitamin E than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Fordhook Frozen Young Lima Beans with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 1 kilogram of Boiled Broccoli has 1.3 times more Calcium, 2.7 times more Selenium and 1.2 times more Water than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 2.8 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 7 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Fordhook Frozen Young Lima Beans with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 2.2 times more Omega 3 than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 2.9 times more Energy, 2.7 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.