Comparing Nutrients in 1 kilogram Boiled Baby Frozen Young Lima Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	36.2% 1050kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	19% 13.7g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	79% 30g	38g per day for Men 19-50 years
Protein	119% 66.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	100% 1.3mg	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	168% 670μg	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	64.4% 58mg	627% 564mg	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	42.7% 6.4mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	28% 280mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	42.2% 0.38mg	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	245% 19.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	353% 8.13mg	128% 2.94mg	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	160% 1120mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	19.6% 724g	24.7% 915g	3700g per day for Men 19-50 years

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

• Boiled and Drained Baby Frozen Young Lima Beans have 1.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.6 times more Vitamin B5, 4.2 times more Vitamin B9, 9.7 times more Vitamin C, 1.9 times more Vitamin E and 15.6 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Baby Frozen Young Lima Beans have 5.2 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 1.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Calcium, 1.6 times more Selenium and 1.3 times more Water than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Baby Frozen Young Lima Beans have 4 times more Energy, 4.1 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Omega 3 than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.