Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	68.5% 89g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	16.3% 11.8g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	77% 29g	38g per day for Men 19-50 years
Protein	7.1% 4g	52% 29.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	35.7% 0.46mg	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	23.7% 95μg	142% 567μg	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	89% 80mg	0% 0mg	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	11.5% 1.73mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	105% 0.94mg	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	14.4% 1.15mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	104% 2.4mg	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	10% 71mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	58.5% 1989mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Thin Seeded Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Thin Seeded Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Thin Seeded Lima Beans:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 13.7 times more Vitamin K than Thin Seeded Lima Beans.
• While 5 oz of Raw Thin Seeded Lima Beans contain 10.8 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Thin Seeded Lima Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Thin Seeded Lima Beans:

• 5 ounces of Frozen Chopped Broccoli have 7.6 times more Water than Thin Seeded Lima Beans.
• While 5 oz of Raw Thin Seeded Lima Beans contain 1.4 times more Calcium, 17.5 times more Copper, 7.6 times more Iron, 10.4 times more Magnesium, 5.7 times more Manganese, 7.4 times more Phosphorus, 6.6 times more Potassium, 2.5 times more Selenium and 5.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Thin Seeded Lima Beans contain 12.9 times more Energy, 13.1 times more Carbohydrate, 6.2 times more Sugars, 6.9 times more Fiber and 7.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Thin Seeded Lima Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Thin Seeded Lima Beans provide inadequate amounts of Omega 6 in five ounces.