Comparing Nutrients in 7 ounces Lima beans, immature seeds, frozen, fordhook, unprepared VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Lima beans, immature seeds, frozen, fordhook, unprepared	Broccoli Raab	Recommended Dietary Allowance
Energy	7.25% 210kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.4g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	28.7% 11g	14% 5.36g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Lima beans, immature seeds, frozen, fordhook, unprepared	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	26% 0.34mg	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	16% 63.5μg	41% 165μg	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	42.6% 38.3mg	44.5% 40mg	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	9.53% 1.43mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lima beans, immature seeds, frozen, fordhook, unprepared	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	9.26% 0.083mg	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	37.5% 3mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	34% 0.78mg	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	21% 147mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	28% 949mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.86% 143g	4.96% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Broccoli Raab contain 11.9 times more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 2.3 times more Vitamin E and 42.3 times more Vitamin K than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Vitamin A
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Lima beans, immature seeds, frozen, fordhook, unprepared have 1.5 times more Copper, 1.7 times more Magnesium, 2.4 times more Potassium, 1.7 times more Selenium and 1.8 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.5 times more Calcium, 1.4 times more Iron, 1.6 times more Zinc and 1.3 times more Water than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Broccoli Raab contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lima beans, immature seeds, frozen, fordhook, unprepared have 4.8 times more Energy, 7 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.4 times more Omega 3 than Lima beans, immature seeds, frozen, fordhook, unprepared.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.