Comparing Nutrients in 14 ounces Oranges VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	45.5% 59g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	50% 19g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	6.47% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	27.8% 0.36mg	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	29.8% 119μg	49.6% 198μg	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	235% 211mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	79.4% 0.71mg	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	4.96% 0.4mg	89.8% 7.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	62.6% 1.44mg	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	7.94% 55.6mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.27% 306g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Canned Large Lima Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Canned Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Canned Large Lima Beans:

• Raw Oranges have 1.9 times more Calcium than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 4 times more Copper, 18.1 times more Iron, 3.9 times more Magnesium, 14.5 times more Manganese, 5.3 times more Phosphorus, 9 times more Selenium, more Sodium and 9.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Large Lima Beans have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Large Lima Beans contain 1.7 times more Energy, 3.3 times more Omega 3, 1.3 times more Carbohydrate, 2 times more Fiber and 5.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.