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

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.73% 224kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	30.8% 40g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	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	NA	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	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	36% 0.43mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	4.23% 0.64mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	38.6% 270mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27.3% 927mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.77% 139g	4.9% 181g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Young Lima Beans have 4.1 times more Vitamin B1, 3.1 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 5.2 times more Vitamin A, 2 times more Vitamin B9, 2.4 times more Vitamin C, 3.8 times more Vitamin E and 14.5 times more Vitamin K than Raw Young Lima Beans.
• Both Young Lima Beans and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Young Lima Beans have 8.4 times more Copper, 3.9 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Calcium, 1.6 times more Selenium and 1.3 times more Water than Raw Young Lima Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Lima Beans have 4.3 times more Energy, 1.3 times more Omega 3, 4.2 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Frozen Chopped Broccoli.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Young Lima Beans as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Lima Beans VS Frozen Chopped Broccoli

What are the health benefits of Young Lima Beans compared to Frozen Chopped Broccoli?

Young lima beans are a good source of plant-based protein, fiber, and essential nutrients like folate, manganese, and iron. They can help support heart health, digestion, and blood sugar control. On the other hand, frozen chopped broccoli is rich in vitamins C, K, and A, as well as antioxidants that support immune function and reduce inflammation. Both are nutritious options, but lima beans provide more protein and iron, while broccoli offers more vitamins and antioxidants. Incorporating a variety of plant-based foods into your diet is key to optimal health.

Can I lose weight easier by eating more Young Lima Beans or Frozen Chopped Broccoli?

Both young lima beans and frozen chopped broccoli are nutritious options for weight loss due to their high fiber and low calorie content. However, broccoli is lower in calories and higher in fiber compared to lima beans, making it a more effective choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of vegetables, including broccoli, into your diet can help you achieve your weight loss goals.

Should I eat more Young Lima Beans or more Frozen Chopped Broccoli to gain more muscles while training consistently?

Both young lima beans and frozen chopped broccoli are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, young lima beans are slightly higher in protein content compared to broccoli. Therefore, incorporating more young lima beans into your diet may be beneficial for muscle gain while training consistently. Additionally, make sure to include a variety of plant-based protein sources in your diet to ensure you are meeting all your essential amino acid needs for optimal muscle growth.

What is the environmental impact of producing Young Lima Beans compared to Frozen Chopped Broccoli?

Young lima beans have a lower environmental impact compared to frozen chopped broccoli. Lima beans require less water, land, and energy to produce, making them a more sustainable choice. Additionally, legumes like lima beans have the added benefit of enriching the soil with nitrogen, reducing the need for synthetic fertilizers.