Comparing Nutrients in 7 ounces Broccoli Raab VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Broccoli Raab	Young Lima Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	30.8% 40g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	29% 260μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Young Lima Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	70% 0.63mg	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	53% 4.25mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.77% 139g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Broccoli Raab have 13.1 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9, 5.1 times more Vitamin E and 40 times more Vitamin K than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 1.3 times more Vitamin B1 than Raw Broccoli Raab.
• Both Broccoli Raab and Young Lima Beans provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab 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 Broccoli Raab vs Young Lima Beans:

• 7 ounces of Broccoli Raab have 3.2 times more Calcium, 4.1 times more Sodium and 1.3 times more Water than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 7.6 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Young Lima Beans contain similar levels of Zinc per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.4 times more Omega 3 than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 5.1 times more Energy, 7.1 times more Carbohydrate, 3.9 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.