Comparing Nutrients in 7 ounces Boiled Broccoli VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Broccoli	Young Lima Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	11% 14.2g	30.8% 40g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	17% 153μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	233% 280μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Young Lima Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	19% 133mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Young Lima Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli 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 Broccoli vs Young Lima Beans:

• 7 ounces of Boiled Broccoli have 7.7 times more Vitamin A, 2.5 times more Vitamin B5, 3.2 times more Vitamin B9, 2.8 times more Vitamin C, 4.5 times more Vitamin E and 25.2 times more Vitamin K than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 3.4 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Young Lima Beans provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli 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 Broccoli vs Young Lima Beans:

• 7 ounces of Boiled Broccoli have 5.1 times more Sodium and 1.3 times more Water than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 5.2 times more Copper, 4.7 times more Iron, 2.8 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Young Lima Beans contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Lima Beans contain 3.2 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Young Lima Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.