Comparing Nutrients in 300 calories Balsam-pear , Pods VS Boiled Young Lima Beans

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Boiled Young Lima Beans: 244g

Boiled and Drained Young Lima Beans have 7.2 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Balsam-pear , Pods	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	7.62% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	NA	5.5% 3.98g	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	130% 49.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	47% 424μg	4.07% 36.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	28.5% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	36.2% 0.47mg	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	318% 1271μg	16% 63.4μg	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	1647% 1482mg	27.4% 24.6mg	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	2.28% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	33.5% 335mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	82.7% 0.74mg	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	95% 7.6mg	74.7% 5.98mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	133% 3.05mg	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	78% 547mg	45.3% 317mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	8.87% 4.88μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	2.76% 41.5mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	45% 1659g	4.43% 164g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Boiled Young Lima Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Balsam-pear , Pods have 11.6 times more Vitamin A, 2.1 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 6 times more Vitamin B5, 1.6 times more Vitamin B6, 20 times more Vitamin B9 and 60.2 times more Vitamin C than Boiled Young Lima Beans.
• 300 calories of Boiled Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Balsam-pear , Pods have 4.3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Potassium, 7.3 times more Zinc and 10.1 times more Water than Boiled Young Lima Beans.
• While 300 kcal of Boiled and Drained Young Lima Beans contain 1.9 times more Manganese and 1.4 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Young Lima Beans contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 3.8 times more Fiber than Boiled Young Lima Beans.
• Both Balsam-pear , Pods and Boiled Young Lima Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.