Comparing Nutrients in 1 kilogram Boiled Large Lima Beans with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans with Salt	26%	3%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Large Lima Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	39.7% 1150kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.94% 1.18g	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	161% 209g	96% 125g	130g per day for Men 19-50 years
Sugars	40% 29g	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	184% 70g	58% 22g	38g per day for Men 19-50 years
Protein	139% 78g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans with Salt	Navel 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	134% 1.6mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	208% 830μg	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	0% 0mg	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	12% 1.8mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	17% 170mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	299% 24mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	159% 1110mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19% 698g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Large Lima Beans with Salt VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Large Lima Beans with Salt 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 Boiled Large Lima Beans with Salt vs Navel Oranges:

• 1 kilogram of Boiled Large Lima Beans with Salt has 2.4 times more Vitamin B1, 1.6 times more Vitamin B5, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains more Vitamin C than Boiled Large Lima Beans with Salt.
• Both Boiled Large Lima Beans with Salt and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Large Lima Beans with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Large Lima Beans with Salt vs Navel Oranges:

• 1 kilogram of Boiled Large Lima Beans with Salt has 6 times more Copper, 18.4 times more Iron, 3.9 times more Magnesium, 17.8 times more Manganese, 4.8 times more Phosphorus, 3.1 times more Potassium, more Selenium, 238 times more Sodium and 11.9 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.5 times more Calcium than Boiled Large Lima Beans with Salt.
• 1 kilogram of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Large Lima Beans with Salt has 2.3 times more Energy, 5.8 times more Omega 3, 1.7 times more Carbohydrate, 3.2 times more Fiber and 8.6 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.9 times more Sugars than Boiled Large Lima Beans with Salt.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Large Lima Beans with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in one kilogram.