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

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	35.5% 1030kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	19% 14g	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	2.9% 2.1g	10.2% 7.4g	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	% 0g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.8g	g per day for Men 19-50 years
Fiber	139% 53g	87% 33g	38g per day for Men 19-50 years
Protein	108% 60.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	154% 2mg	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	52.5% 210μg	270% 1080μg	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	142% 128mg	721% 649mg	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	19.3% 2.9mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	1% 40μg	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	228% 18mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	282% 6.5mg	84.3% 1.94mg	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	139% 970mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	19.7% 730g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Fordhook Frozen Young Lima Beans have 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.7 times more Vitamin A, 2 times more Vitamin B2, 3.8 times more Vitamin B5, 1.6 times more Vitamin B6, 5.1 times more Vitamin B9, 5.1 times more Vitamin C, 5 times more Vitamin E and 27.7 times more Vitamin K than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Fordhook Frozen Young Lima Beans have 2.8 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Calcium and 2.7 times more Selenium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 1 kg.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Fordhook Frozen Young Lima Beans have 2.9 times more Energy, 2.7 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Omega 3 and 3.5 times more Fructose than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.