Comparing Nutrients in 14 ounces Thin Seeded Lima Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Thin Seeded Lima Beans	Almonds	Recommended Dietary Allowance
Energy	46% 1330kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	47% 15g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	45.5% 33g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	215% 81.8g	131% 49.6g	38g per day for Men 19-50 years
Protein	146% 82g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	397% 1588μg	43.7% 175μg	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	18.5% 2.78mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Almonds	Recommended Dietary Allowance
Calcium	32% 321mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	455% 4.1mg	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	307% 24.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	210% 1469mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	164% 5568mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Thin Seeded Lima Beans vs Almonds:

• Raw Thin Seeded Lima Beans have 2.8 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 36.6 times more Vitamin E than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Thin Seeded Lima Beans vs Almonds:

• Raw Thin Seeded Lima Beans have 1.7 times more Iron, 1.9 times more Potassium and 1.7 times more Selenium than Almonds.
• While Almonds contain 3.3 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Thin Seeded Lima Beans have 43 times more Omega 3, 2.9 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 53.7 times more Fat, 17.4 times more Saturated Fat and 42.2 times more Omega 6 than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Almonds have similar amounts of Protein per 14 oz.
• Both Raw Thin Seeded Lima Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.