Comparing Nutrients in 1 kilogram Canned Large Lima Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Large Lima Beans	24%	2%	74%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Large Lima Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	27.2% 790kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	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	115% 149g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	126% 48g	73.7% 28g	38g per day for Men 19-50 years
Protein	88% 49.3g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Large Lima Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	169% 2.2mg	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	125% 500μg	178% 710μg	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	0% 0mg	411% 370mg	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	NA	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Large Lima Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	21% 210mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	83.3% 0.75mg	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	226% 18mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	165% 3.8mg	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	106% 740mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	224% 3360mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	21% 771g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Large Lima Beans VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Large Lima Beans versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Large Lima Beans vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, 3.1 times more Vitamin B1, 4.1 times more Vitamin B2, 7.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Canned Large Lima Beans.
• 1 kilogram of Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Large Lima Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Large Lima Beans vs Cooked Broccoli Raab:

• 1 kilogram of Canned Large Lima Beans has 2.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 3.5 times more Selenium, 6 times more Sodium and 1.2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 5.6 times more Calcium and 1.6 times more Potassium than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Cooked Broccoli Raab contain similar levels of Manganese, Phosphorus and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Large Lima Beans has 3.2 times more Energy, 4.8 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 8.7 times more Omega 3 than Canned Large Lima Beans.
• 1 kilogram of Canned Large Lima Beans provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Large Lima Beans as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.