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

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	36.2% 1050kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	22% 28.5g	130g per day for Men 19-50 years
Sugars	19% 13.7g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	126% 48g	71% 27g	38g per day for Men 19-50 years
Protein	119% 66.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	132% 1.7mg	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	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	64.4% 58mg	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	28% 280mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	353% 8.13mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	19.6% 724g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Baby Frozen Young Lima Beans VS Broccoli Raab per 1 kg

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

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

• 1 kg of Raw Broccoli Raab contains 16.4 times more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 5.2 times more Vitamin B9, 3.5 times more Vitamin C, 2.5 times more Vitamin E and 43.1 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• 1 kilogram of Boiled Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Baby Frozen Young Lima Beans has 4.7 times more Copper, 2.5 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Selenium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.9 times more Calcium, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled Baby Frozen Young Lima Beans and Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Baby Frozen Young Lima Beans has 4.8 times more Energy, 6.8 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 4 times more Omega 3 than Boiled and Drained Baby Frozen Young Lima Beans.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.