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

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	16.4% 476kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	68% 88.2g	25% 32.6g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	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	57.3% 21.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	54% 30g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	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	26.5% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	29.2% 26.3mg	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	19.4% 2.9mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	111% 8.9mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	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	72.6% 508mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.87% 328g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Baby Frozen Young Lima Beans have 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 2.2 times more Vitamin B2, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9, 11.2 times more Vitamin C, 2.3 times more Vitamin E and 27.1 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Baby Frozen Young Lima Beans 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 Boiled Baby Frozen Young Lima Beans vs Boiled Broccoli:

• Boiled and Drained Baby Frozen Young Lima Beans have 3.2 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 4.2 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium and 1.4 times more Sodium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Baby Frozen Young Lima Beans have 3 times more Energy, 2.7 times more Carbohydrate, 1.5 times more Fiber and 2.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Omega 3 than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.