Comparing Nutrients in 1 kilogram Young Lima Beans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Young Lima Beans	Navel Oranges	Recommended Dietary Allowance
Energy	39% 1130kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.2% 1.98g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	155% 202g	96% 125g	130g per day for Men 19-50 years
Sugars	20.4% 15g	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	129% 49g	58% 22g	38g per day for Men 19-50 years
Protein	122% 68.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Navel 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	181% 2.17mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	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	85% 340μg	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	260% 234mg	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	21.3% 3.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	34% 340mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	393% 31.4mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	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	194% 1360mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	137% 4670mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19% 702g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Young Lima Beans vs Navel Oranges:

• Raw Young Lima Beans have 3.2 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B6, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Vitamin C than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Young Lima Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Young Lima Beans vs Navel Oranges:

• Raw Young Lima Beans have 8.2 times more Copper, 24.2 times more Iron, 5.3 times more Magnesium, 41.9 times more Manganese, 5.9 times more Phosphorus, 2.8 times more Potassium, more Selenium and 9.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Calcium than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Lima Beans have 2.3 times more Energy, 15.1 times more Omega 3, 12.3 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Fiber and 7.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.7 times more Sugars than Raw Young Lima Beans.
• Both Raw Young Lima Beans as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.