Comparing Nutrients in 14 ounces Boiled Young Lima Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Young Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	17% 488kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	57% 74g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	48.3% 27g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	35% 0.46mg	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	25.8% 103μg	48.6% 194μg	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	44.5% 40mg	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	3.7% 0.56mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	453% 4.08mg	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	122% 9.72mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	317% 7.3mg	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	73.7% 516mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	66.5% 2262mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	7.2% 267g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Young Lima Beans vs Blanched Almonds:

• Boiled and Drained Young Lima Beans have more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 7.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B9 and 169.6 times more Vitamin E than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Blanched Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Young Lima Beans as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Young Lima Beans vs Blanched Almonds:

• Boiled and Drained Young Lima Beans have 14.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Selenium and 3.8 times more Zinc than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Blanched Almonds have similar amounts of Potassium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Lima Beans have 12.5 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Energy, 164.1 times more Fat, 54.2 times more Saturated Fat, 118.9 times more Omega 6, 2.8 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.