Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	115% 149g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	126% 48g	38g per day for Men 19-50 years
Protein	50% 28g	88% 49.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	70% 0.91mg	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	168% 670μg	125% 500μg	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	627% 564mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	56% 560mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	200% 1.8mg	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	101% 8.1mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	158% 3.63mg	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	71.4% 500mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	224% 3360mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	21% 771g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Large Lima Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Canned Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Canned Large Lima Beans:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Canned Large Lima Beans.
• Both Frozen Chopped Broccoli and Canned Large Lima Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Canned Large Lima Beans:

• 1 kilogram of Frozen Chopped Broccoli has 2.7 times more Calcium than Canned Large Lima Beans.
• While 1 kg of Canned Large Lima Beans contains 4.7 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Selenium, 14 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Large Lima Beans contain similar levels of Manganese, Potassium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 4.6 times more Omega 3 than Canned Large Lima Beans.
• While 1 kg of Canned Large Lima Beans contains 3 times more Energy, 3.1 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Canned Large Lima Beans provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Large Lima Beans provide inadequate amounts of Omega 6 in one kilogram.