Comparing Nutrients in 1 kilogram Boiled Young Lima Beans with Salt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans with Salt	22%	2%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Young Lima Beans with Salt	Almond paste	Recommended Dietary Allowance
Energy	42.4% 1230kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	368% 478g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	500% 363g	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	139% 53g	126% 48g	38g per day for Men 19-50 years
Protein	122% 68g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans with Salt	Almond paste	Recommended Dietary Allowance
Vitamin A	21% 190μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.4% 2.57mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	27.7% 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	65% 260μg	183% 730μg	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	112% 101mg	1.1% 1mg	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	9.33% 1.4mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans with Salt	Almond paste	Recommended Dietary Allowance
Calcium	32% 320mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	504% 4.54mg	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	306% 24.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	372% 8.56mg	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	186% 1300mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	168% 5700mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	135% 15mg	11mg per day for Men 19-50 years
Water	18% 672g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans with Salt VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Lima Beans with Salt versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Lima Beans with Salt vs Almond paste:

• 1 kilogram of Boiled Young Lima Beans with Salt has more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B5, 5.4 times more Vitamin B6, 101 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 96.7 times more Vitamin E than Boiled and Drained Young Lima Beans with Salt.
• 1 kilogram of Boiled Young Lima Beans with Salt have insufficient amounts of Vitamin E
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Young Lima Beans with Salt as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Lima Beans with Salt vs Almond paste:

• 1 kilogram of Boiled Young Lima Beans with Salt has 1.5 times more Iron, 1.5 times more Manganese, 1.8 times more Potassium and 28.1 times more Sodium than Almond paste.
• While 1 kg of Almond paste contains 5.4 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 2 times more Phosphorus, 2.1 times more Selenium and 1.9 times more Zinc than Boiled and Drained Young Lima Beans with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 3.7 times more Energy, 86.7 times more Fat, 36 times more Saturated Fat, 4 times more Omega 3, 53.6 times more Omega 6, 2 times more Carbohydrate, 22.2 times more Sugars and 1.3 times more Protein than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Almond paste offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Young Lima Beans with Salt provide inadequate amounts of Omega 6