Comparing Nutrients in 5 ounces Broccoli VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Broccoli	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	1.66% 48kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	68.5% 89g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	77% 29g	38g per day for Men 19-50 years
Protein	7.14% 4g	52% 29.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	58.5% 1989mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.46% 17g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, more Vitamin C and 17.2 times more Vitamin K than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 8.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Thin Seeded Lima Beans have similar amounts of Vitamin E per 5 oz.
• Both Raw Broccoli as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 2.5 times more Sodium and 7.4 times more Water than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 1.7 times more Calcium, 13.6 times more Copper, 8.5 times more Iron, 9 times more Magnesium, 8 times more Manganese, 5.6 times more Phosphorus, 4.4 times more Potassium, 2.8 times more Selenium and 6.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Thin Seeded Lima Beans contain 9.9 times more Energy, 2 times more Omega 3, 6 times more Omega 6, 9.5 times more Carbohydrate, 4.9 times more Sugars, 7.9 times more Fiber and 7.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Thin Seeded Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.