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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Young Lima Beans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.3g	30.8% 40g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	4.05% 2.94g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	270% 324μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Young Lima Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	70% 0.63mg	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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	105% 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	22% 153mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.76% 176g	3.77% 139g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 12.1 times more Vitamin A, 2.7 times more Vitamin B2, 3.7 times more Vitamin B6, 2.6 times more Vitamin B9, 2.4 times more Vitamin C, 4.5 times more Vitamin E and 29.1 times more Vitamin K than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• 7 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 7 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 1.2 times more Calcium, 1.6 times more Magnesium, 1.3 times more Potassium and 1.3 times more Water than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 1.6 times more Copper, 3.1 times more Iron, 2.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium and 2.6 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• 7 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Lima Beans contain 3.3 times more Energy, 2.1 times more Omega 3, 3 times more Carbohydrate, 1.4 times more Sugars, 2.6 times more Fiber and 1.9 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• 7 ounces of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.