Comparing Nutrients in 1 pound Frozen Baby Lima beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Baby Lima beans	23%	3%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Baby Lima beans	Broccoli	Recommended Dietary Allowance
Energy	20.6% 599kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	87.7% 114g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	71.6% 27.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	61.5% 34.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Baby Lima beans	Broccoli	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	31.8% 127μg	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	42% 37.6mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Baby Lima beans	Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	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	125% 10mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	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	67.4% 472mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.02% 297g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Baby Lima beans vs Broccoli:

• Frozen Baby Lima beans have 1.6 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Vitamin A, 1.6 times more Vitamin B2, 3.1 times more Vitamin B5, 2.3 times more Vitamin B9 and 10.7 times more Vitamin C than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Raw Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Frozen Baby 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 Frozen Baby Lima beans vs Broccoli:

• Frozen Baby Lima beans have 2.6 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium and 1.4 times more Water than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Raw Broccoli have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Baby Lima beans have 3.9 times more Energy, 3.8 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Frozen Baby Lima beans and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Frozen Baby Lima beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.