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

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Large Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	39.7% 1150kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.94% 1.18g	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	161% 209g	91% 119g	130g per day for Men 19-50 years
Sugars	40% 29g	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	184% 70g	65.8% 25g	38g per day for Men 19-50 years
Protein	139% 78g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	134% 1.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	208% 830μg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	17% 170mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	159% 1110mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	19% 698g	23.3% 863g	3700g per day for Men 19-50 years

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

• Boiled Large Lima Beans have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Boiled Large Lima Beans.
• Both Boiled 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 Boiled Large Lima Beans vs Valencia Oranges:

• Boiled Large Lima Beans have 6.4 times more Copper, 26.6 times more Iron, 4.3 times more Magnesium, 22.4 times more Manganese, 6.5 times more Phosphorus, 2.8 times more Potassium and 15.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Large Lima Beans have 2.3 times more Energy, 3.3 times more Omega 3, 1.8 times more Carbohydrate, 2.8 times more Fiber and 7.5 times more Protein than Raw Valencia Oranges.
• Both Boiled Large Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.