Comparing Nutrients in 300 calories Lemon Grass VS In Pod Fava Beans

Weight per 300 calories

• Lemon Grass: 303g
• In Pod Fava Beans: 341g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Lemon Grass or In Pod Fava Beans?

Macros Ratio

	Protein	Fat	Carbs
Lemon Grass	6%	4%	90%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Lemon Grass	In Pod Fava Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	5.87% 0.094g	6.4% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	6.26% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	46.2% 60g	130g per day for Men 19-50 years
Sugars	NA	43.3% 31.4g	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	NA	67.3% 25.6g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Lemon Grass	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	27.3% 0.35mg	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	57% 227μg	126% 505μg	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	8.75% 7.88mg	14% 12.6mg	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	26.4% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Grass	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	19.7% 197mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	152% 1.37mg	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	309% 24.8mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	26.8% 113mg	420mg per day for Men 19-50 years
Manganese	688% 16mg	98% 2.25mg	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	43.7% 306mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	33.3% 1132mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.7% 85.2mg	1500mg per day for Men 19-50 years
Zinc	61.4% 6.76mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	5.8% 214g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemon Grass vs In Pod Fava Beans:

• Raw In Pod Fava Beans contain more Vitamin A, 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Lemon Grass .
• Both Raw Lemon Grass as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lemon Grass vs In Pod Fava Beans:

• Raw Lemon Grass have 1.6 times more Calcium, 4.7 times more Iron, 1.6 times more Magnesium, 7 times more Manganese, 1.9 times more Potassium and 2 times more Zinc than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 1.7 times more Copper, 1.4 times more Phosphorus, 1.3 times more Selenium and 4.7 times more Sodium than Raw Lemon Grass .
• Both Raw Lemon Grass and Raw In Pod Fava Beans have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Lemon Grass have 1.3 times more Carbohydrate than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 2.5 times more Omega 6 and 4.9 times more Protein than Raw Lemon Grass .
• Both Raw Lemon Grass and Raw In Pod Fava Beans have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Raw Lemon Grass as well as Raw In Pod Fava Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.