Comparing Nutrients in 1 pound Canned Young Lima Beans with Liquids and Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	11% 322kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.5g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	43% 16.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	33% 18.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	69.8% 0.91mg	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	18% 72.6μg	122% 490μg	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	36.8% 33mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids and Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	91% 7.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	38.3% 0.88mg	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	46% 322mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.95% 368g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Young Lima Beans with Liquids and Salt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 6.5 times more Vitamin B5, 3.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 8.9 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Young Lima Beans with Liquids and Salt vs Boiled Broccoli:

• Canned Young Lima Beans Solids and Liquids with Salt have 2.7 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 6.1 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium and 1.5 times more Selenium than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Boiled and Drained Broccoli have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Young Lima Beans Solids and Liquids with Salt have 2 times more Energy, 1.9 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Omega 3 than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.