Comparing Nutrients in 1 pound Broccoli VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Broccoli	Young Lima Beans	Recommended Dietary Allowance
Energy	5.3% 154kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	70.4% 91g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	9.26% 6.7g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	71% 0.93mg	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	71.4% 286μg	38.6% 154μg	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	450% 405mg	118% 106mg	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	23.6% 3.54mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Young Lima Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	160% 1.44mg	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	41.4% 3.3mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	240% 5.5mg	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	42.8% 299mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	62.3% 2118mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	11% 405g	8.6% 319g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.1 times more Vitamin A, 2.3 times more Vitamin B5, 1.9 times more Vitamin B9, 3.8 times more Vitamin C, 2.4 times more Vitamin E and 18.1 times more Vitamin K than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.1 times more Vitamin B1 and 2.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Raw Young Lima Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 1.4 times more Calcium, 1.4 times more Selenium, 4.1 times more Sodium and 1.3 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 6.5 times more Copper, 4.3 times more Iron, 2.8 times more Magnesium, 5.8 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Young Lima Beans contain 3.3 times more Energy, 2.2 times more Omega 3, 5.8 times more Omega 6, 3 times more Carbohydrate, 1.9 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Young Lima Beans have similar amounts of Sugars per 1 lb.
• Both Raw Broccoli as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.