Comparing Nutrients in 1 pound Boiled Broccoli VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Boiled Broccoli	Large Lima Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	5.74% 0.98g	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	221% 287g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	53% 38.6g	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	227% 86g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	174% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	179% 2.32mg	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	448% 1792μg	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	0% 0mg	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	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Large Lima Beans	Recommended Dietary Allowance
Calcium	18% 181mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	373% 3.36mg	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	426% 34mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	242% 1016mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	330% 7.6mg	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	249% 1746mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	230% 7820mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	117% 13mg	11mg per day for Men 19-50 years
Water	11% 405g	1.25% 46g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, more Vitamin C, 2 times more Vitamin E and 23.5 times more Vitamin K than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 2.3 times more Sodium and 8.8 times more Water than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 2 times more Calcium, 12.1 times more Copper, 11.2 times more Iron, 10.7 times more Magnesium, 8.6 times more Manganese, 5.7 times more Phosphorus, 5.9 times more Potassium, 4.5 times more Selenium and 6.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.3 times more Omega 3 than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 9.7 times more Energy, 4.2 times more Omega 6, 8.8 times more Carbohydrate, 6.1 times more Sugars, 5.8 times more Fiber and 9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Large Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.