Comparing Nutrients in 1 kilogram Broccoli VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Broccoli	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	182% 236g	130g per day for Men 19-50 years
Sugars	23.4% 17g	22.5% 16.3g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	142% 54g	38g per day for Men 19-50 years
Protein	50.4% 28g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	51.4% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	148% 1.93mg	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	158% 630μg	65% 260μg	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	991% 892mg	112% 101mg	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	52% 7.8mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	47% 470mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	339% 3.05mg	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	91% 7.3mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	544% 12.5mg	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	94% 660mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	168% 5700mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	24% 893g	18% 672g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.1 times more Vitamin A, 1.2 times more Vitamin B2, 2.2 times more Vitamin B5, 2.4 times more Vitamin B9, 8.8 times more Vitamin C, 5.6 times more Vitamin E and 16.4 times more Vitamin K than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 2 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Young Lima Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 1.5 times more Calcium, 1.3 times more Selenium, 1.9 times more Sodium and 1.3 times more Water than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 6.2 times more Copper, 3.4 times more Iron, 3.5 times more Magnesium, 6 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.3 times more Omega 3 than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 3.6 times more Energy, 3.6 times more Carbohydrate, 2.1 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Young Lima Beans have similar amounts of Sugars per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.