Comparing Nutrients in 1 kilogram Lima beans, immature seeds, frozen, fordhook, unprepared VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Lima beans, immature seeds, frozen, fordhook, unprepared	Navel Oranges	Recommended Dietary Allowance
Energy	36.6% 1060kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 198g	96% 125g	130g per day for Men 19-50 years
Sugars	19% 14g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	145% 55g	58% 22g	38g per day for Men 19-50 years
Protein	114% 64g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Lima beans, immature seeds, frozen, fordhook, unprepared	Navel Oranges	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	60.8% 0.79mg	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	80% 320μg	85% 340μg	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% 193mg	657% 591mg	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	48% 7.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lima beans, immature seeds, frozen, fordhook, unprepared	Navel Oranges	Recommended Dietary Allowance
Calcium	24% 240mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	43.3% 0.39mg	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	189% 15mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	12.6% 0.29mg	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	106% 740mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	141% 4780mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19.5% 721g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Lima beans, immature seeds, frozen, fordhook, unprepared VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Lima beans, immature seeds, frozen, fordhook, unprepared versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lima beans, immature seeds, frozen, fordhook, unprepared vs Navel Oranges:

• 1 kilogram of Lima beans, immature seeds, frozen, fordhook, unprepared has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B6, 4.8 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.4 times more Vitamin B5 and 3.1 times more Vitamin C than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Navel Oranges provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lima beans, immature seeds, frozen, fordhook, unprepared vs Navel Oranges:

• 1 kilogram of Lima beans, immature seeds, frozen, fordhook, unprepared has 1.6 times more Copper, 11.6 times more Iron, 3.5 times more Magnesium, 11.9 times more Manganese, 3.2 times more Phosphorus, 2.9 times more Potassium, more Selenium, 58 times more Sodium and 6.1 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.8 times more Calcium than Lima beans, immature seeds, frozen, fordhook, unprepared.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lima beans, immature seeds, frozen, fordhook, unprepared has 2.2 times more Energy, 6.2 times more Omega 3, 1.6 times more Carbohydrate, 2.5 times more Fiber and 7 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 6.1 times more Sugars than Lima beans, immature seeds, frozen, fordhook, unprepared.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in one kilogram.