Comparing Nutrients in 1 pound Boiled Young Lima Beans with Salt VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans with Salt	22%	2%	76%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Boiled Young Lima Beans with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	19.2% 558kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	10% 7.4g	8.13% 5.9g	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	4.94% 3.6g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	63.3% 24g	24% 9.07g	38g per day for Men 19-50 years
Protein	55% 31g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	27.6% 0.36mg	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	29.5% 118μg	169% 676μg	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	51% 46mg	39% 35mg	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	4.23% 0.64mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 99μg	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	139% 11mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	30.4% 0.7mg	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	84.2% 590mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	8.23% 305g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans with Salt VS Cooked Asparagus with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Young Lima Beans with Salt versus 1 lb of Cooked Asparagus with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Young Lima Beans with Salt vs Cooked Asparagus with Salt:

• 1 pound of Boiled Young Lima Beans with Salt has 2.4 times more Vitamin B6 and 1.3 times more Vitamin C than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 2.6 times more Vitamin A, 1.4 times more Vitamin B2, 5.7 times more Vitamin B9, 10.7 times more Vitamin E and 8.2 times more Vitamin K than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Cooked Asparagus with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Young Lima Beans with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Young Lima Beans with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Young Lima Beans with Salt vs Cooked Asparagus with Salt:

• 1 pound of Boiled Young Lima Beans with Salt has 1.4 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 5.3 times more Magnesium, 8.1 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 1.3 times more Zinc than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 3.1 times more Selenium and 1.4 times more Water than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Cooked Asparagus with Salt contain similar levels of Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Lima Beans with Salt has 5.6 times more Energy, 1.7 times more Omega 3, 5.8 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 2.8 times more Protein than Cooked Asparagus with Salt.
• 1 pound of Cooked Asparagus with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Young Lima Beans with Salt as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Omega 6 in one pound.