Comparing Nutrients in 7 ounces Boiled Broccoli VS Boiled Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Boiled Broccoli	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.37% 0.23g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	NA	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12% 0.15mg	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	74.4% 298μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	47.4% 0.43mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	50.5% 1.16mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Boiled Thin Seeded Lima Beans:

• Boiled and Drained Broccoli has more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 2.6 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Thin Seeded Lima Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Broccoli as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Boiled Thin Seeded Lima Beans:

• Boiled and Drained Broccoli has 1.4 times more Calcium, 13.7 times more Sodium and 1.3 times more Water than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 3.5 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2.3 times more Omega 3 than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 3.6 times more Energy, 3.2 times more Carbohydrate, 2.3 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.