Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Cooked Broccoli Raab	Large Lima Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	69% 90g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	16.6% 12g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	71% 27g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	56% 0.73mg	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% 101μg	140% 560μg	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	58.3% 52.4mg	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	24% 3.6mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Large Lima Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	117% 1.05mg	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	22.5% 1.8mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	103% 2.37mg	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	16.6% 116mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	72% 2444mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	36.5% 4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Large Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Large Lima Beans:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.3 times more Vitamin B3, more Vitamin C, 3.5 times more Vitamin E and 42.7 times more Vitamin K than Large Lima Beans.
• While 5 oz of Raw Large Lima Beans contain 3 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Cooked Broccoli Raab.
• 5 ounces of Large Lima Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Raw Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Large Lima Beans:

• 5 ounces of Cooked Broccoli Raab have 1.5 times more Calcium, 3.1 times more Sodium and 9 times more Water than Large Lima Beans.
• While 5 oz of Raw Large Lima Beans contain 9.9 times more Copper, 5.9 times more Iron, 8.3 times more Magnesium, 4.4 times more Manganese, 4.7 times more Phosphorus, 5 times more Potassium, 5.5 times more Selenium and 5.2 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2.1 times more Omega 3 than Large Lima Beans.
• While 5 oz of Raw Large Lima Beans contain 13.5 times more Energy, 20.3 times more Carbohydrate, 13.7 times more Sugars, 6.8 times more Fiber and 5.6 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Large Lima Beans provide inadequate amounts of Omega 6 in five ounces.