Comparing Nutrients in 1 kilogram Canned Large Lima Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Large Lima Beans	24%	2%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Large Lima Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	27.2% 790kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	88% 49.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Large Lima Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	21% 210mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	224% 3360mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21% 771g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Large Lima Beans VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Large Lima Beans versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Large Lima Beans has 1.7 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin C than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Large Lima Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned Large Lima Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Large Lima Beans vs Oranges with Peel :

• 1 kilogram of Canned Large Lima Beans has 3.2 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 3.4 times more Phosphorus, 6.4 times more Selenium, 168 times more Sodium and 5.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Calcium than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Large Lima Beans has 1.3 times more Energy and 3.8 times more Protein than Oranges with Peel .
• Both Canned Large Lima Beans and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Canned Large Lima Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.