Comparing Nutrients in 1 kilogram Large Lima Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Large Lima Beans	Broccoli	Recommended Dietary Allowance
Energy	117% 3380kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	488% 634g	51% 66.4g	130g per day for Men 19-50 years
Sugars	117% 85g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	500% 190g	68.4% 26g	38g per day for Men 19-50 years
Protein	383% 215g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	423% 5.07mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2.02mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.12mg	135% 1.75mg	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	988% 3950μg	158% 630μg	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	991% 892mg	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	48% 7.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Broccoli	Recommended Dietary Allowance
Calcium	81% 810mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	822% 7.4mg	54.4% 0.49mg	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	939% 75mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	533% 2240mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	91% 2.1mg	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	550% 3850mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	507% 17240mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	257% 28.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.75% 102g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Large Lima Beans have 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and 16.9 times more Vitamin K than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Raw Broccoli have similar amounts of Vitamin E per 1 kg.
• Both Raw Large Lima Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Large Lima Beans have 1.7 times more Calcium, 15.1 times more Copper, 10.3 times more Iron, 10.7 times more Magnesium, 8 times more Manganese, 5.8 times more Phosphorus, 5.5 times more Potassium, 2.9 times more Selenium and 6.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Sodium and 8.8 times more Water than Raw Large Lima Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Large Lima Beans have 9.9 times more Energy, 1.5 times more Omega 3, 4.4 times more Omega 6, 9.5 times more Carbohydrate, 5 times more Sugars, 7.3 times more Fiber and 7.6 times more Protein than Raw Broccoli.
• Both Raw Large Lima Beans as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.