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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	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	6.6% 8.57g	20.3% 26.5g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	10.4% 3.97g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	25.3% 101μg	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	72.8% 65.5mg	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	1.85% 0.28mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	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	9.43% 0.75mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	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	10.2% 71.4mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5.04% 186g	4.35% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods 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 , Pods 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 , Pods with Salt vs Canned Young Lima Beans with Liquids:

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B5, 3.2 times more Vitamin B9, 3.8 times more Vitamin C and 1.3 times more Vitamin K than Canned Young Lima Beans with Liquids.
• While 7 oz of Canned Young Lima Beans Solids and Liquids contain 1.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods with Salt.
• 7 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• 7 ounces of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 60.5 times more Sodium and 1.2 times more Zinc than Canned Young Lima Beans with Liquids.
• While 7 oz of Canned Young Lima Beans Solids and Liquids contain 3.1 times more Calcium, 4.9 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 8.1 times more Manganese, 2 times more Phosphorus and 5.5 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Young Lima Beans with Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 2.1 times more Sugars than Canned Young Lima Beans with Liquids.
• While 7 oz of Canned Young Lima Beans Solids and Liquids contain 3.7 times more Energy, 3.1 times more Carbohydrate, 1.8 times more Fiber and 4.8 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• 7 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein