Comparing Nutrients in 1 kilogram Broccoli Raab VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Broccoli Raab	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	161% 209g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	40% 29g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	184% 70g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	124% 1.6mg	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	208% 830μg	208% 830μg	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	224% 202mg	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	108% 16mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	108% 1080mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	261% 2.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	268% 21.4mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	224% 5.16mg	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	104% 730mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	25% 926g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Large Lima Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Boiled Large Lima Beans:

• 1 kilogram of Broccoli Raab has more Vitamin A, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin C, 9 times more Vitamin E and 112 times more Vitamin K than Boiled Large Lima Beans.
• While 1 kg of Boiled Large Lima Beans contains 1.3 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Large Lima Beans provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Boiled Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Boiled Large Lima Beans:

• 1 kilogram of Broccoli Raab has 6.4 times more Calcium, 16.5 times more Sodium and 1.3 times more Water than Boiled Large Lima Beans.
• While 1 kg of Boiled Large Lima Beans contains 5.6 times more Copper, 2 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium and 4.5 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Large Lima Beans contain similar levels of Iron and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 3.6 times more Omega 3 than Boiled Large Lima Beans.
• While 1 kg of Boiled Large Lima Beans contains 5.2 times more Energy, 7.3 times more Carbohydrate, 7.6 times more Sugars, 2.6 times more Fiber and 2.5 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in one kilogram.