Comparing Nutrients in 7 ounces Young Lima Beans VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	7.73% 224kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	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	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	25.6% 9.72g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	6.56% 0.085mg	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	17% 67.5μg	35.7% 143μg	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	51.6% 46.4mg	185% 167mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	7.5% 0.067mg	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	78% 6.23mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	7.68% 0.18mg	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	38.6% 270mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	27.3% 927mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.77% 139g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Balsam-pear , Pods per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Lima Beans versus 7 oz of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Young Lima Beans vs Balsam-pear , Pods:

• 7 ounces of Young Lima Beans have 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3 and 4.7 times more Vitamin B6 than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 2.4 times more Vitamin A, 2.1 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Young Lima Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Lima Beans vs Balsam-pear , Pods:

• 7 ounces of Young Lima Beans have 1.8 times more Calcium, 9.4 times more Copper, 7.3 times more Iron, 3.4 times more Magnesium, 13.7 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium and 9 times more Selenium than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Balsam-pear , Pods contain similar levels of Zinc per seven ounces.
• 7 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Lima Beans have 6.6 times more Energy, 5.5 times more Carbohydrate, 1.8 times more Fiber and 6.8 times more Protein than Balsam-pear , Pods.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Energy and Protein