Comparing Nutrients in 7 ounces Boiled Fordhook Frozen Young Lima Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.05% 204kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	3.7% 2.68g	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	0.57% 0.42g	2.27% 1.65g	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	% 0g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21.5% 12g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	20% 0.26mg	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	10.4% 41.7μg	33.2% 133μg	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	28.2% 25.4mg	124% 112mg	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	3.84% 0.58mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	25.4% 0.58mg	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	27.5% 192mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Fordhook Frozen Young Lima Beans versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Fordhook Frozen Young Lima Beans vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have 1.4 times more Vitamin B1 and 2.3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 5.2 times more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3.2 times more Vitamin B9, 4.4 times more Vitamin C, 4.2 times more Vitamin E and 15.9 times more Vitamin K than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Fordhook Frozen Young Lima Beans vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have 4.5 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Calcium, 4.7 times more Selenium and 1.3 times more Water than Boiled and Drained Fordhook Frozen Young Lima Beans.
• 7 ounces of Boiled Fordhook Frozen Young Lima Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have 4 times more Energy, 4 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Omega 3 than Boiled and Drained Fordhook Frozen Young Lima Beans.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.