Comparing Nutrients in 7 ounces Boiled Balsam-pear , Leafy Tips with Salt VS Canned Young Lima Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	20.3% 26.5g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	2.55% 1.85g	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	9.92% 3.77g	19% 7.14g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	9.46% 0.12mg	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	43.7% 175μg	7.94% 31.8μg	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	123% 110mg	19% 17.3mg	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	19% 2.88mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	270% 324μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	35.7% 0.32mg	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	25.3% 2.02mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	60.4% 1.4mg	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	22% 153mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.76% 176g	4.35% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips with Salt VS Canned Young Lima Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Balsam-pear , Leafy Tips with Salt versus 7 oz of Canned Young Lima Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt vs Canned Young Lima Beans with Liquids:

• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 15.1 times more Vitamin A, 5.1 times more Vitamin B1, 6.6 times more Vitamin B2, 1.9 times more Vitamin B3, 12.3 times more Vitamin B6, 5.5 times more Vitamin B9, 6.4 times more Vitamin C, 5 times more Vitamin E and 45.3 times more Vitamin K than Canned Young Lima Beans with Liquids.
• 7 ounces of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Balsam-pear , Leafy Tips with Salt vs Canned Young Lima Beans with Liquids:

• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 1.5 times more Calcium, 1.2 times more Copper, 2.8 times more Magnesium, 2.1 times more Potassium and 62.3 times more Sodium than Canned Young Lima Beans with Liquids.
• While 7 oz of Canned Young Lima Beans Solids and Liquids contain 1.6 times more Iron, 1.3 times more Manganese and 2.1 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Canned Young Lima Beans with Liquids contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Young Lima Beans Solids and Liquids contain 2.2 times more Energy, 2.2 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Canned Young Lima Beans with Liquids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy