Comparing Nutrients in 1 kilogram Canned Young Lima Beans with Liquids and Salt VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Boiled Cauliflower	Recommended Dietary Allowance
Energy	24.5% 710kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	28.7% 21g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	95% 36g	60.5% 23g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	133% 1.73mg	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	40% 160μg	110% 440μg	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	81% 73mg	492% 443mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids and Salt	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	28% 280mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	20% 0.18mg	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	201% 16mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	57.4% 1.32mg	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	101% 710mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22% 812g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Young Lima Beans with Liquids and Salt VS Boiled Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Young Lima Beans with Liquids and Salt vs Boiled Cauliflower:

• 1 kilogram of Canned Young Lima Beans with Liquids and Salt has 1.3 times more Vitamin B3 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B1, 5.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 6.1 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans with Liquids and Salt and Boiled Cauliflower provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Canned Young Lima Beans with Liquids and Salt have insufficient amounts of Vitamin B5
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Young Lima Beans with Liquids and Salt vs Boiled Cauliflower:

• 1 kilogram of Canned Young Lima Beans with Liquids and Salt has 1.8 times more Calcium, 9 times more Copper, 5 times more Iron, 3.8 times more Magnesium, 5.3 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 16.8 times more Sodium and 3.8 times more Zinc than Boiled Cauliflower.
• Both Canned Young Lima Beans with Liquids and Salt and Boiled Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Young Lima Beans with Liquids and Salt has 3.1 times more Energy, 3.2 times more Carbohydrate, 1.6 times more Fiber and 2.2 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 3.7 times more Omega 3 than Canned Young Lima Beans Solids and Liquids with Salt.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.