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

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Broccoli	Recommended Dietary Allowance
Energy	16.4% 476kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	10.6% 7.7g	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	NA	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	54% 30g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	24.7% 0.22mg	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	111% 8.9mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	17% 1.86mg	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 Broccoli:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 2.1 times more Vitamin B2, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9, 15.4 times more Vitamin C and 19.5 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin E per 1 lb.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw 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 Broccoli:

• Boiled and Drained Baby Frozen Young Lima Beans have 4 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium and 1.5 times more Selenium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Broccoli have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Baby Frozen Young Lima Beans have 3.1 times more Energy, 2.9 times more Carbohydrate, 1.8 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3 than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Broccoli have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.