Comparing Nutrients in 14 ounces Boiled Large Lima Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Large Lima Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15.7% 456kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 83g	54% 70g	130g per day for Men 19-50 years
Sugars	16% 11.5g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	73% 27.8g	110% 41.7g	38g per day for Men 19-50 years
Protein	55.3% 31g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	36% 0.47mg	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	82.4% 329μg	26.8% 107μg	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	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	4.76% 0.71mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	119% 9.5mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	425% 9.76mg	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	63% 441mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	111% 12mg	11mg per day for Men 19-50 years
Water	7.5% 277g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Large Lima Beans VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Large Lima Beans versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Large Lima Beans vs Oil Roasted Almonds:

• 14 ounces of Boiled Large Lima Beans have 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 14.2 times more Vitamin B2, 8.7 times more Vitamin B3 and 144.3 times more Vitamin E than Boiled Large Lima Beans.
• 14 ounces of Boiled Large Lima Beans have insufficient amounts of Vitamin E
• Both Boiled Large Lima Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Large Lima Beans vs Oil Roasted Almonds:

• 14 oz of Oil Roasted Almonds contain 17.1 times more Calcium, 4.1 times more Copper, 1.5 times more Iron, 6.4 times more Magnesium, 4.8 times more Manganese, 4.2 times more Phosphorus, 1.4 times more Potassium and 3.2 times more Zinc than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Oil Roasted Almonds contain similar levels of Selenium per 14 ounces.
• 14 ounces of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Large Lima Beans have more Omega 3 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.3 times more Energy, 145.2 times more Fat, 47.3 times more Saturated Fat, 114.6 times more Omega 6, 1.6 times more Sugars, 1.5 times more Fiber and 2.7 times more Protein than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Oil Roasted Almonds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Large Lima Beans provide inadequate amounts of Omega 6
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3