Comparing Nutrients in 14 ounces Large Lima Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Large Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	57% 74g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	198% 75.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	152% 85g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	392% 1568μg	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	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	19% 2.86mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	32% 321mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	326% 2.94mg	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	373% 30mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	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	218% 1528mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	201% 6842mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Large Lima Beans have 2.7 times more Vitamin B1, 4.3 times more Vitamin B5, 4.5 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Vitamin B2, 2.3 times more Vitamin B3 and 33 times more Vitamin E than Raw Large Lima Beans.
• Both Raw Large Lima Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Raw Large Lima Beans have 2.3 times more Iron, 2.6 times more Potassium and 2.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Calcium and 1.4 times more Copper than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Blanched Almonds have similar amounts of Magnesium, Manganese, Phosphorus, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Large Lima Beans have 23.8 times more Omega 3, 3.4 times more Carbohydrate, 1.8 times more Sugars and 1.9 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 76.1 times more Fat, 24.6 times more Saturated Fat and 57.5 times more Omega 6 than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Blanched Almonds have similar amounts of Protein per 14 oz.
• Both Raw Large Lima Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.