Comparing Nutrients in 14 ounces Canned Large Lima Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Large Lima Beans	24%	2%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Large Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	11% 314kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	45.5% 59g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	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	50% 19g	26% 9.92g	38g per day for Men 19-50 years
Protein	35% 19.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Large Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.47% 1.04mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	49.6% 198μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Large Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	89.8% 7.2mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	42% 294mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	NA	55μg per day for Men 19-50 years
Sodium	89% 1334mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.27% 306g	9.26% 343g	3700g per day for Men 19-50 years

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

• Canned Large Lima Beans have 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Canned Large 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 Canned Large Lima Beans vs Valencia Oranges:

• Canned Large Lima Beans have 4.9 times more Copper, 20.1 times more Iron, 3.9 times more Magnesium, 15.8 times more Manganese, 4.4 times more Phosphorus, 1.2 times more Potassium, more Sodium and 10.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Calcium than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Large Lima Beans have 1.6 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 4.7 times more Protein than Raw Valencia Oranges.
• Both Canned Large Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.