Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Young Lima Beans	Recommended Dietary Allowance
Energy	0.97% 28kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	15.5% 20g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	2.04% 1.48g	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	7.9% 3g	13% 4.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	12.2% 6.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15.7% 0.2mg	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	14% 56μg	8.5% 34μg	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	44.6% 40mg	26% 23.4mg	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	8.8% 1.32mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Young Lima Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	35.3% 0.32mg	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	7.63% 0.61mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	53% 1.2mg	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	7% 49mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.9% 70.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Young Lima Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Young Lima Beans:

• 100 grams of Cooked Chopped Frozen Broccoli have 5.1 times more Vitamin A, 1.6 times more Vitamin B9, 1.7 times more Vitamin C, 4.1 times more Vitamin E and 15.7 times more Vitamin K than Young Lima Beans.
• While 100 g of Raw Young Lima Beans contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Young Lima Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Young Lima Beans have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Young Lima Beans:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.3 times more Water than Young Lima Beans.
• While 100 g of Raw Young Lima Beans contain 9.4 times more Copper, 5.1 times more Iron, 4.5 times more Magnesium, 5.4 times more Manganese, 2.8 times more Phosphorus, 3.3 times more Potassium, 2.6 times more Selenium and 2.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Young Lima Beans contain similar levels of Calcium per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Young Lima Beans contain 4 times more Energy, 3.2 times more Omega 3, 3.8 times more Carbohydrate, 1.6 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Young Lima Beans offer comparable quantities of Sugars per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in 100 grams.