Comparing Nutrients in 14 ounces Valencia Oranges VS Canned Young Lima Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Valencia Oranges	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	40.7% 53g	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	26% 9.92g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	19% 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	38.7% 155μg	16% 63.5μg	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	214% 192mg	32% 29mg	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

	Valencia Oranges	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	16% 159mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	71.4% 0.64mg	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	4.47% 0.36mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	121% 2.78mg	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	9.64% 67.5mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.7% 322g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Canned Young Lima Beans with Liquids and Salt:

• Raw Valencia Oranges have 1.5 times more Vitamin A, 3 times more Vitamin B1, 2.6 times more Vitamin B5, 2.4 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 1.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Valencia Oranges as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Canned Young Lima Beans with Liquids and Salt:

• Raw Valencia Oranges have 1.4 times more Calcium than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 4.4 times more Copper, 17.9 times more Iron, 3.4 times more Magnesium, 30.4 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Potassium, more Sodium and 10.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Young Lima Beans Solids and Liquids with Salt contain 1.4 times more Energy, 2.8 times more Omega 3, 1.4 times more Fiber and 3.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Valencia Oranges as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.