Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Lima beans, immature seeds, frozen, fordhook, unprepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.8% 2.76g	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	15.7% 5.95g	28.7% 11g	38g per day for Men 19-50 years
Protein	11% 6.15g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	20.8% 0.27mg	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	27.8% 111μg	16% 63.5μg	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	88.4% 79.6mg	42.6% 38.3mg	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	17.5% 2.6mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	13.7% 0.12mg	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	15% 1.2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	29.8% 0.68mg	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	14% 97mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Lima beans, immature seeds, frozen, fordhook, unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Lima beans, immature seeds, frozen, fordhook, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• 7 ounces of Cooked Chopped Frozen Broccoli have 4.6 times more Vitamin A, 1.2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9, 2.1 times more Vitamin C, 1.8 times more Vitamin E and 16.6 times more Vitamin K than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While 7 oz of Lima beans, immature seeds, frozen, fordhook, unprepared contain 1.7 times more Vitamin B1 and 2.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Lima beans, immature seeds, frozen, fordhook, unprepared provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Calcium and 1.3 times more Water than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While 7 oz of Lima beans, immature seeds, frozen, fordhook, unprepared contain 1.8 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 3.4 times more Potassium, 2.4 times more Selenium, 5.3 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Lima beans, immature seeds, frozen, fordhook, unprepared contain 3.8 times more Energy, 1.3 times more Omega 3, 3.7 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Lima beans, immature seeds, frozen, fordhook, unprepared provide inadequate amounts of Omega 6 in seven ounces.