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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Boiled Young Lima Beans with Salt	22%	2%	76%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.21g	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	36% 47g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	4.46% 3.23g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	29.5% 0.38mg	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	13% 51.6μg	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	22.3% 20mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	67.3% 0.61mg	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	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	108% 2.5mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	5.04% 186g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Boiled Young Lima Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Balsam-pear , Pods with Salt versus 7 oz of Boiled Young Lima Beans with Salt 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 Boiled Young Lima Beans with Salt:

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 2 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled Young Lima Beans with Salt.
• While 7 oz of Boiled and Drained Young Lima Beans with Salt contain 3.2 times more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.3 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• 7 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Young Lima Beans with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 1.4 times more Water than Boiled Young Lima Beans with Salt.
• While 7 oz of Boiled and Drained Young Lima Beans with Salt contain 3.6 times more Calcium, 9.2 times more Copper, 6.4 times more Iron, 4.6 times more Magnesium, 14.6 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium and 10 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Young Lima Beans with Salt contain similar levels of Sodium and Zinc 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 oz of Boiled and Drained Young Lima Beans with Salt contain 6.5 times more Energy, 5.5 times more Carbohydrate, 2.7 times more Fiber and 8.1 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Young Lima Beans with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein