Comparing Nutrients in 1 kilogram Canned Large Lima Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Large Lima Beans	24%	2%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Large Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	27.2% 790kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	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	115% 149g	91% 119g	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	126% 48g	65.8% 25g	38g per day for Men 19-50 years
Protein	88% 49.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Large Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	125% 500μg	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	0% 0mg	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	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

	Canned Large Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	41% 0.37mg	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	226% 18mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	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	106% 740mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	NA	55μg per day for Men 19-50 years
Sodium	224% 3360mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	21% 771g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Large Lima Beans vs Valencia Oranges:

• Canned Large Lima Beans have 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Canned Large 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 Canned Large Lima Beans vs Valencia Oranges:

• Canned Large Lima Beans have 4.9 times more Copper, 20.1 times more Iron, 3.9 times more Magnesium, 15.8 times more Manganese, 4.4 times more Phosphorus, 1.2 times more Potassium, more Sodium and 10.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Calcium than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Large Lima Beans have 1.6 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 4.7 times more Protein than Raw Valencia Oranges.
• Both Canned Large Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.