Comparing Nutrients in 100 grams Lima beans, immature seeds, frozen, fordhook, unprepared VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Lima beans, immature seeds, frozen, fordhook, unprepared	Broccoli	Recommended Dietary Allowance
Energy	3.66% 106kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Lima beans, immature seeds, frozen, fordhook, unprepared	Broccoli	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.82% 0.19mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	13.5% 0.18mg	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	8% 32μg	15.8% 63μg	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	21.4% 19.3mg	99% 89.2mg	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	4.8% 0.72mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lima beans, immature seeds, frozen, fordhook, unprepared	Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	5.44% 0.049mg	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	19% 1.5mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	9.13% 0.21mg	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	10.6% 74mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	1.95% 72g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Lima beans, immature seeds, frozen, fordhook, unprepared vs Broccoli:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin A, 1.7 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 4.6 times more Vitamin C and 19.2 times more Vitamin K than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Raw Broccoli have similar amounts of Vitamin E per 100 g.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Lima beans, immature seeds, frozen, fordhook, unprepared vs Broccoli:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 1.3 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Potassium and 1.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium and 1.5 times more Selenium than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Raw Broccoli have similar amounts of Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 3.1 times more Energy, 3 times more Carbohydrate, 2.1 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Raw Broccoli have similar amounts of Omega 3 and Sugars per 100 g.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.