Comparing Nutrients in 1 kilogram Boiled Baby Frozen Young Lima Beans VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	36.2% 1050kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	54.6% 71g	130g per day for Men 19-50 years
Sugars	19% 13.7g	24% 17.4g	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	126% 48g	68.4% 26g	38g per day for Men 19-50 years
Protein	119% 66.5g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	137% 1.78mg	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	150% 600μg	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	689% 620mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	28% 280mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	92% 0.83mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	353% 8.13mg	99% 2.27mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	19.6% 724g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Baby Frozen Young Lima Beans VS Boiled Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Baby Frozen Young Lima Beans versus 1 kg of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts:

• 1 kilogram of Boiled Baby Frozen Young Lima Beans has 1.3 times more Vitamin B3 and 1.5 times more Vitamin E than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 4.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9, 10.7 times more Vitamin C and 27 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 Boiled and Drained Brussels Sprouts 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 Boiled Brussels Sprouts:

• 1 kilogram of Boiled Baby Frozen Young Lima Beans has 2.4 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 3.6 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 1.3 times more Calcium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled Baby Frozen Young Lima Beans and Boiled Brussels Sprouts contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Baby Frozen Young Lima Beans has 2.9 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 3.7 times more Omega 3 and 1.3 times more Sugars than Boiled and Drained Baby Frozen Young Lima Beans.
• 1 kilogram of Boiled Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in one kilogram.