Comparing Nutrients in 500 calories Young Lima Beans VS Balsam-pear , Pods

Weight per 500 calories

• Young Lima Beans: 443g
• Balsam-pear , Pods: 2941g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.92% 3.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	NA	32g per day for Men 19-50 years
Omega 3	37.6% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	7.37% 1.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.2g	83.7% 109g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	57% 21.7g	217% 82.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	4.9% 44.2μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	97% 1.26mg	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	37.6% 150μg	529% 2118μg	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	115% 104mg	2745% 2471mg	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	9.44% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	15% 150mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	111% 1mg	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	174% 14mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	234% 5.38mg	114% 2.6mg	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	86% 602mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	60.8% 2066mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.96μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	8.4% 311g	74.7% 2766g	3700g per day for Men 19-50 years

Young Lima Beans VS Balsam-pear , Pods Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Young Lima Beans or Balsam-pear , Pods?

Lets compare vitamin content per 500 calories of Young Lima Beans vs Balsam-pear , Pods:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Young Lima Beans vs Balsam-pear , Pods:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.