Comparing Nutrients in 14 ounces Young Lima Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	15.5% 448kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	36.3% 47g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	NA	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	51% 19.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	48.5% 27g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.8% 0.86mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	19.2% 0.25mg	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	33.7% 135μg	38.7% 155μg	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	103% 93mg	214% 192mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	13.5% 135mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	16.3% 0.15mg	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	156% 12.5mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	210% 4.82mg	3.97% 0.091mg	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	77% 540mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	54.5% 1853mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.53% 279g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Young Lima Beans vs Valencia Oranges:

• Raw Young Lima Beans have 2.5 times more Vitamin B1, 2.6 times more Vitamin B2, 5.4 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin C than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Raw Valencia Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Young Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Lima Beans vs Valencia Oranges:

• Raw Young Lima Beans have 8.6 times more Copper, 34.9 times more Iron, 5.8 times more Magnesium, 52.8 times more Manganese, 8 times more Phosphorus, 2.6 times more Potassium and 13 times more Zinc than Raw Valencia Oranges.
• Both Raw Young Lima Beans and Raw Valencia Oranges have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Lima Beans have 2.3 times more Energy, 8.5 times more Omega 3, 6.4 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 6.6 times more Protein than Raw Valencia Oranges.
• Both Raw Young Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.