Comparing Nutrients in 14 ounces Canned Young Lima Beans with Liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids	23%	4%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Young Lima Beans with Liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	9.7% 282kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	64% 83.4g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	29% 16g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	41.5% 0.54mg	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	16% 63.5μg	54.6% 218μg	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	38.4% 34.5mg	0% 0mg	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	7.67% 1.15mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	485% 4.36mg	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	80% 6.4mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	385% 8.86mg	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	40.3% 282mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Young Lima Beans with Liquids VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Young Lima Beans with Liquids versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Young Lima Beans with Liquids vs Roasted Almonds:

• 14 ounces of Canned Young Lima Beans with Liquids have more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.7 times more Vitamin B1, 27.8 times more Vitamin B2, 6.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 82.4 times more Vitamin E than Canned Young Lima Beans Solids and Liquids.
• 14 ounces of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Young Lima Beans Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Young Lima Beans with Liquids vs Roasted Almonds:

• 14 ounces of Canned Young Lima Beans with Liquids have 33.7 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 9.6 times more Calcium, 6.8 times more Copper, 2.3 times more Iron, 8.2 times more Magnesium, 3.2 times more Manganese, 6.6 times more Phosphorus, 2.5 times more Potassium, 1.8 times more Selenium and 5.2 times more Zinc than Canned Young Lima Beans Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Young Lima Beans with Liquids have 4.5 times more Omega 3 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 8.4 times more Energy, 181.2 times more Fat, 62 times more Saturated Fat, 137.7 times more Omega 6, 1.6 times more Carbohydrate, 5.2 times more Sugars, 3 times more Fiber and 5.1 times more Protein than Canned Young Lima Beans Solids and Liquids.
• 14 ounces of Canned Young Lima Beans with Liquids provide inadequate amounts of Omega 6
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3