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

Weight per 300 calories

• Young Lima Beans: 266g
• Balsam-pear , Pods: 1765g

Young Lima Beans have 6.6 times more energy per 100g than Balsam-pear , Pods. It has average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 300 calories - Young Lima Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	NA	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	34.2% 13g	130% 49.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.95% 26.5μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.9mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	58.4% 0.76mg	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	22.6% 90μg	318% 1271μg	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	69% 62mg	1647% 1482mg	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	5.66% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	9.03% 90mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	66.7% 0.6mg	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	104% 8.34mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	68.3% 1.57mg	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	51.6% 361mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.78μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.2mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	128% 14mg	11mg per day for Men 19-50 years
Water	5.04% 186g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Balsam-pear , Pods contain 16 times more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 5.7 times more Vitamin B5, 1.4 times more Vitamin B6, 14.1 times more Vitamin B9 and 23.9 times more Vitamin C than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories 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 300 calories.

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

• 300 calories of Young Lima Beans have 1.4 times more Copper, 2.1 times more Manganese and 1.4 times more Selenium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 3.7 times more Calcium, 1.9 times more Magnesium, 1.5 times more Phosphorus, 4.2 times more Potassium, 6.8 times more Zinc and 8.9 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

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