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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.2% 558kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	0.83% 0.14g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	10% 7.4g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	64.5% 24.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	55% 31g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	19% 0.17mg	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	139% 11mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.23% 305g	11.2% 415g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Lima Beans have 2.6 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Vitamin A, 2.6 times more Vitamin B9, 5.6 times more Vitamin C, 8.7 times more Vitamin E and 13.1 times more Vitamin K than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Boiled and Drained Young Lima Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Young Lima Beans have 8 times more Copper, 3 times more Iron, 4.1 times more Magnesium, 4.3 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 1.4 times more Selenium, 1.4 times more Sodium and 1.4 times more Water than Boiled and Drained Young Lima Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Lima Beans have 4.7 times more Energy, 4.9 times more Carbohydrate, 1.2 times more Sugars, 1.8 times more Fiber and 2.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Omega 3 than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.