Comparing Nutrients in 1 kilogram Young Lima Beans VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	39% 1130kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	6.2% 1.98g	NA	32g per day for Men 19-50 years
Omega 3	85% 1.36g	NA	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	28.5% 37g	130g per day for Men 19-50 years
Sugars	20.4% 15g	NA	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	129% 49g	73.7% 28g	38g per day for Men 19-50 years
Protein	122% 68.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	11% 100μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	33% 0.43mg	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	85% 340μg	180% 720μg	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	260% 234mg	933% 840mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	34% 340mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	37.8% 0.34mg	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	393% 31.4mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	38.7% 0.89mg	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	194% 1360mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	137% 4670mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	19% 702g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Balsam-pear , Pods per 1 kg

Compare the macro and micronutrient content in 1 kg of Young Lima Beans versus 1 kg of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Young Lima Beans vs Balsam-pear , Pods:

• 1 kilogram of Young Lima Beans has 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3 and 4.7 times more Vitamin B6 than Balsam-pear , Pods.
• While 1 kg of Raw Balsam-pear , Pods contains 2.4 times more Vitamin A, 2.1 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Young Lima Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Young Lima Beans vs Balsam-pear , Pods:

• 1 kilogram of Young Lima Beans has 1.8 times more Calcium, 9.4 times more Copper, 7.3 times more Iron, 3.4 times more Magnesium, 13.7 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium and 9 times more Selenium than Balsam-pear , Pods.
• While 1 kg of Raw Balsam-pear , Pods contains 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods contain similar levels of Zinc per one kilogram.
• 1 kilogram of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Lima Beans has 6.6 times more Energy, 5.5 times more Carbohydrate, 1.8 times more Fiber and 6.8 times more Protein than Balsam-pear , Pods.
• 1 kilogram of Balsam-pear , Pods provide inadequate amounts of Energy and Protein