Comparing Nutrients in 500 calories In Pod Fava Beans VS Lemon Grass

Weight per 500 calories

• In Pod Fava Beans: 568g
• Lemon Grass: 505g

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

Which food has more nutrients per 500 calories - In Pod Fava Beans or Lemon Grass ?

Macros Ratio

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

Macro Nutrients

	In Pod Fava Beans	Lemon Grass	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.28% 4.15g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	98% 128g	130g per day for Men 19-50 years
Sugars	72% 52.3g	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	112% 42.6g	NA	38g per day for Men 19-50 years
Protein	80.4% 45g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Lemon Grass	Recommended Dietary Allowance
Vitamin A	10.7% 97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	31% 0.4mg	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	210% 841μg	95% 379μg	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	23.4% 21mg	14.6% 13mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	194% 232μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Lemon Grass	Recommended Dietary Allowance
Calcium	21% 210mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	149% 1.34mg	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	110% 8.8mg	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	1147% 26.4mg	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	105% 733mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	55.5% 1886mg	107% 3652mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	6.43% 3.54μg	55μg per day for Men 19-50 years
Sodium	9.47% 142mg	2.02% 30.3mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	102% 11.3mg	11mg per day for Men 19-50 years
Water	11% 413g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of In Pod Fava Beans vs Lemon Grass :

• Raw In Pod Fava Beans have 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 In Pod Fava Beans as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for In Pod Fava Beans vs Lemon Grass :

• Raw In Pod Fava Beans have 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 .
• While Raw Lemon Grass contain 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.
• Both Raw In Pod Fava Beans and Raw Lemon Grass have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw In Pod Fava Beans have 2.5 times more Omega 6 and 4.9 times more Protein than Raw Lemon Grass .
• While Raw Lemon Grass contain 1.3 times more Carbohydrate than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Lemon Grass have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Raw In Pod Fava Beans as well as Raw Lemon Grass have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.