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

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Young Lima Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.73% 224kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	27.3% 927mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.77% 139g	4.86% 180g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Young Lima Beans vs Frozen Broccoli Spears:

• 7 ounces of Young Lima Beans have 3 times more Vitamin B1 and 3.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.7 times more Vitamin A, 2.8 times more Vitamin B9, 2.9 times more Vitamin C, 4.2 times more Vitamin E and 18.1 times more Vitamin K than Raw Young Lima Beans.
• Both Young Lima Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Young Lima Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Young Lima Beans have 8.8 times more Copper, 4.4 times more Iron, 3.6 times more Magnesium, 4.7 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Frozen Broccoli Spears contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Lima Beans have 3.9 times more Energy, 3.8 times more Carbohydrate, 1.6 times more Fiber and 2.2 times more Protein than Frozen Broccoli Spears.
• Both Young Lima Beans and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Sugars per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Young Lima Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Lima Beans VS Frozen Broccoli Spears

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

Young Lima Beans are a good source of plant-based protein, fiber, iron, and folate. They also contain antioxidants and vitamins like vitamin C and K. On the other hand, Frozen Broccoli Spears are rich in vitamin C, vitamin K, and fiber. Both are nutritious choices, but Lima Beans provide more protein and iron compared to Broccoli Spears.

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

Both young lima beans and frozen broccoli spears are nutritious options for weight loss due to their high fiber and low calorie content. However, broccoli spears are lower in calories and higher in fiber compared to lima beans, making them a slightly better choice for weight loss. Including a variety of vegetables in your diet, along with other whole foods, regular exercise, and proper hydration, can help support weight loss efforts.

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

Both young lima beans and frozen broccoli spears 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 spears. Therefore, if you are looking to gain more muscles while training consistently, you may want to consider incorporating more young lima beans into your diet. Additionally, be sure to include a variety of plant-based protein sources in your meals to ensure you are meeting all your nutritional needs for muscle growth and overall health.

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

Young Lima Beans have a lower environmental impact compared to Frozen Broccoli Spears. Lima Beans require less water, land, and energy to grow, making them a more sustainable option. Additionally, legumes like Lima Beans have the added benefit of enriching the soil with nitrogen, reducing the need for synthetic fertilizers.