Comparing Nutrients in 1 pound Boiled Broccoli VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Boiled Broccoli	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	82.5% 107g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	10% 7.4g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	39% 349μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	67.3% 0.88mg	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	122% 490μg	29.5% 118μg	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	327% 294mg	51% 46mg	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	44% 6.58mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	18% 181mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	247% 5.68mg	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	43.4% 304mg	84.2% 590mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	76% 2585mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 405g	8.23% 305g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Boiled Young Lima Beans:

• Boiled and Drained Broccoli has 5.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 4.2 times more Vitamin B9, 6.4 times more Vitamin C, 10.4 times more Vitamin E and 22.8 times more Vitamin K than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 2.2 times more Vitamin B1 and 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Young Lima Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Boiled Young Lima Beans:

• Boiled and Drained Broccoli has 1.3 times more Calcium, 2.4 times more Sodium and 1.3 times more Water than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 5 times more Copper, 3.7 times more Iron, 3.5 times more Magnesium, 6.5 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Young Lima Beans have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.4 times more Omega 3 than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 3.5 times more Energy, 3.3 times more Carbohydrate, 1.6 times more Fiber and 2.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Young Lima Beans have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.