Comparing Nutrients in 5 ounces Balsam-pear , Pods VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Balsam-pear , Pods	Young Lima Beans	Recommended Dietary Allowance
Energy	0.83% 24kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.03% 5.24g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	10.4% 3.97g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.53% 1.4g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	22.2% 0.29mg	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	25.5% 102μg	12% 48μg	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	132% 119mg	37% 33mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Young Lima Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	50% 0.45mg	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	7.6% 0.61mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	75% 1.72mg	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	6.28% 44mg	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Young Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Balsam-pear , Pods versus 5 oz of Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Balsam-pear , Pods vs Young Lima Beans:

• 5 ounces of Balsam-pear , Pods have 2.4 times more Vitamin A, 2.1 times more Vitamin B9 and 3.6 times more Vitamin C than Young Lima Beans.
• While 5 oz of Raw Young Lima Beans contain 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3 and 4.7 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Young Lima Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Balsam-pear , Pods vs Young Lima Beans:

• 5 ounces of Balsam-pear , Pods have 1.3 times more Water than Young Lima Beans.
• While 5 oz of Raw Young Lima Beans contain 1.8 times more Calcium, 9.4 times more Copper, 7.3 times more Iron, 3.4 times more Magnesium, 13.7 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium and 9 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Young Lima Beans contain similar levels of Zinc per five ounces.
• 5 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Young Lima Beans contain 6.6 times more Energy, 5.5 times more Carbohydrate, 1.8 times more Fiber and 6.8 times more Protein than Raw Balsam-pear , Pods.
• 5 ounces of Balsam-pear , Pods provide inadequate amounts of Energy and Protein