Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods with Salt VS Canned Young Lima Beans with Liquids

Weight per 300 calories

• Boiled Balsam-pear , Pods with Salt: 1579g
• Canned Young Lima Beans with Liquids: 423g

Canned Young Lima Beans Solids and Liquids have 3.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Canned Young Lima Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	1.26% 1.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	2.34% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	5.42% 3.93g	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	83% 31.6g	40% 15.2g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	3.76% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	8.03% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	20% 0.26mg	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	201% 805μg	17% 67.6μg	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	579% 521mg	41% 36.8mg	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	14.7% 2.2mg	8.17% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	12.7% 15.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	14.2% 142mg	12% 118mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	76% 0.68mg	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	75% 6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	129% 2.96mg	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	81.2% 568mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	35.4% 1204mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	8.45% 4.65μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	40% 1483g	9.27% 343g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Canned Young Lima Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Canned Young Lima Beans with Liquids?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods with Salt vs Canned Young Lima Beans with Liquids:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 2.8 times more Vitamin A, 6.6 times more Vitamin B1, 4.6 times more Vitamin B2, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 2.5 times more Vitamin B6, 11.9 times more Vitamin B9, 14.2 times more Vitamin C, 1.8 times more Vitamin E and 5 times more Vitamin K than Canned Young Lima Beans with Liquids.
• 300 calories of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods with Salt vs Canned Young Lima Beans with Liquids:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 1.2 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus, 4.2 times more Potassium, 226.1 times more Sodium, 4.5 times more Zinc and 4.3 times more Water than Canned Young Lima Beans with Liquids.
• While 300 kcal of Canned Young Lima Beans Solids and Liquids contain 1.3 times more Copper, 2.2 times more Manganese and 1.5 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Young Lima Beans with Liquids contain similar levels of Iron per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 1.2 times more Carbohydrate, 7.8 times more Sugars and 2.1 times more Fiber than Canned Young Lima Beans with Liquids.
• While 300 kcal of Canned Young Lima Beans Solids and Liquids contain 1.3 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Young Lima Beans with Liquids offer comparable quantities of Energy per 300 calories.