Comparing Nutrients in 1 pound Large Lima Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Large Lima Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	53% 1533kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	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	221% 287g	11% 14g	130g per day for Men 19-50 years
Sugars	53% 38.6g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	227% 86g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	174% 97g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	76.8% 1mg	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	448% 1792μg	80.5% 322μg	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	0% 0mg	186% 168mg	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	21.8% 3.27mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	36.7% 367mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	37.8% 0.34mg	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	426% 34mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	242% 1016mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	75% 1.72mg	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	249% 1746mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	230% 7820mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.25% 46g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Large Lima Beans VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Large Lima Beans versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Large Lima Beans vs Cooked Broccoli Raab:

• 1 pound of Large Lima Beans has 3 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B3, more Vitamin C, 3.5 times more Vitamin E and 42.7 times more Vitamin K than Raw Large Lima Beans.
• 1 pound of Large Lima Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Large Lima Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Large Lima Beans vs Cooked Broccoli Raab:

• 1 pound of Large Lima Beans has 9.9 times more Copper, 5.9 times more Iron, 8.3 times more Magnesium, 4.4 times more Manganese, 4.7 times more Phosphorus, 5 times more Potassium, 5.5 times more Selenium and 5.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Calcium, 3.1 times more Sodium and 9 times more Water than Raw Large Lima Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Large Lima Beans has 13.5 times more Energy, 20.3 times more Carbohydrate, 13.7 times more Sugars, 6.8 times more Fiber and 5.6 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.1 times more Omega 3 than Raw Large Lima Beans.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Large Lima Beans as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.