Comparing Nutrients in 5 ounces Boiled Baby Frozen Young Lima Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.13% 149kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	7.83% 10g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	18% 6.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	17% 9.43g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	22% 0.28mg	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	5.67% 22.7μg	38.3% 153μg	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	9.13% 8.22mg	102% 92mg	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	6.05% 0.91mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	34.7% 2.78mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	12% 0.27mg	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	22.7% 159mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.77% 103g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Baby Frozen Young Lima Beans vs Boiled Broccoli:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 2.2 times more Vitamin B2, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9, 11.2 times more Vitamin C, 2.3 times more Vitamin E and 27.1 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Baby Frozen Young Lima Beans vs Boiled Broccoli:

• Boiled and Drained Baby Frozen Young Lima Beans have 3.2 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 4.2 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium and 1.4 times more Sodium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Baby Frozen Young Lima Beans have 3 times more Energy, 2.7 times more Carbohydrate, 1.5 times more Fiber and 2.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Omega 3 than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Boiled and Drained Broccoli have similar amounts of Sugars per 5 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.