Comparing Nutrients in 7 ounces Young Lima Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Young Lima Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	7.73% 224kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	30.8% 40g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	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	25.6% 9.72g	14% 5.36g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	4.23% 0.64mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	78% 6.23mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	38.6% 270mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	27.3% 927mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.77% 139g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Broccoli Raab per 7 oz

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

• 7 ounces of Young Lima Beans have 1.3 times more Vitamin B1 and 1.2 times more Vitamin B3 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 13.1 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9, 5.1 times more Vitamin E and 40 times more Vitamin K than Raw Young Lima Beans.
• Both Young Lima Beans and Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Young Lima Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Young Lima Beans have 7.6 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Selenium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.2 times more Calcium, 4.1 times more Sodium and 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Broccoli Raab contain similar levels of Zinc per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Lima Beans have 5.1 times more Energy, 7.1 times more Carbohydrate, 3.9 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.4 times more Omega 3 than Raw Young Lima Beans.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Young Lima Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Lima Beans VS Broccoli Raab

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

Young Lima Beans are a good source of plant-based protein, fiber, and essential nutrients such as folate, magnesium, and iron. They can help support muscle growth, digestion, and overall health. On the other hand, Broccoli Raab is rich in vitamins A, C, and K, as well as antioxidants that can help boost the immune system and promote healthy skin. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both young lima beans and broccoli raab are nutritious choices for weight loss due to their high fiber content and low calorie density. However, broccoli raab is lower in calories and higher in fiber compared to young lima beans, making it a slightly better option for weight loss. Incorporating a variety of vegetables into your diet, including both broccoli raab and young lima beans, can help support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both young lima beans and broccoli raab are good sources of protein, but young lima beans are slightly higher in protein content. Therefore, incorporating more young lima beans into your diet may help support muscle growth. Additionally, be sure to include other protein-rich plant foods such as lentils, quinoa, tofu, and nuts to ensure you are meeting your protein needs for muscle development.

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

Young Lima Beans have a lower environmental impact compared to Broccoli Raab. Beans typically require less water, land, and resources to grow compared to leafy greens like Broccoli Raab. Additionally, legumes like Lima Beans have the added benefit of fixing nitrogen in the soil, which can help improve soil health and reduce the need for synthetic fertilizers.