Comparing Nutrients in 1 kilogram Boiled Fordhook Frozen Young Lima Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	35.5% 1030kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	91% 119g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	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	2.9% 2.1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	139% 53g	65.8% 25g	38g per day for Men 19-50 years
Protein	108% 60.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	48.5% 0.63mg	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	52.5% 210μg	98% 390μg	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	142% 128mg	539% 485mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	228% 18mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	282% 6.5mg	10% 0.23mg	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	139% 970mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	46% 690mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	19.7% 730g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Fordhook Frozen Young Lima Beans vs Valencia Oranges:

• Boiled and Drained Fordhook Frozen Young Lima Beans have 1.5 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans and Raw Valencia Oranges have similar amounts of Vitamin A and Vitamin B1 per 1 kg.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Fordhook Frozen Young Lima Beans vs Valencia Oranges:

• Boiled and Drained Fordhook Frozen Young Lima Beans have 4.6 times more Copper, 20.2 times more Iron, 4.2 times more Magnesium, 28.2 times more Manganese, 5.7 times more Phosphorus, 1.7 times more Potassium, more Sodium and 12.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Calcium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Fordhook Frozen Young Lima Beans have 2.1 times more Energy, 3.3 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Fiber and 5.8 times more Protein than Raw Valencia Oranges.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.