Comparing Nutrients in 1 pound Young Lima Beans VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.7% 513kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	NA	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	NA	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 91g	13% 16.8g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	55.4% 31g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	15% 0.2mg	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	38.6% 154μg	81.6% 327μg	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	118% 106mg	423% 381mg	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	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	15.4% 154mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	17% 0.15mg	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	178% 14.2mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	17.6% 0.4mg	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	88% 617mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	62.3% 2118mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	8.6% 319g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Balsam-pear , Pods per 1 lb

Compare the macro and micronutrient content in 1 lb of Young Lima Beans versus 1 lb of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Young Lima Beans vs Balsam-pear , Pods:

• 1 pound of Young Lima Beans has 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3 and 4.7 times more Vitamin B6 than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 2.4 times more Vitamin A, 2.1 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Young Lima Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Lima Beans vs Balsam-pear , Pods:

• 1 pound of Young Lima Beans has 1.8 times more Calcium, 9.4 times more Copper, 7.3 times more Iron, 3.4 times more Magnesium, 13.7 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium and 9 times more Selenium than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods contain similar levels of Zinc per one pound.
• 1 pound of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Lima Beans has 6.6 times more Energy, 5.5 times more Carbohydrate, 1.8 times more Fiber and 6.8 times more Protein than Balsam-pear , Pods.
• 1 pound of Balsam-pear , Pods provide inadequate amounts of Energy and Protein