Comparing Nutrients in 1 kilogram Large Lima Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Large Lima Beans	Almonds	Recommended Dietary Allowance
Energy	117% 3380kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	488% 634g	166% 216g	130g per day for Men 19-50 years
Sugars	117% 85g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	500% 190g	329% 125g	38g per day for Men 19-50 years
Protein	383% 215g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	423% 5.07mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2.02mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.12mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	988% 3950μg	110% 440μg	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	0% 0mg	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	48% 7.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Almonds	Recommended Dietary Allowance
Calcium	81% 810mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	822% 7.4mg	1146% 10.3mg	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	939% 75mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	533% 2240mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	550% 3850mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	507% 17240mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	257% 28.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.75% 102g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Large Lima Beans vs Almonds:

• Raw Large Lima Beans have 2.5 times more Vitamin B1, 2.9 times more Vitamin B5, 3.7 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 35.6 times more Vitamin E than Raw Large Lima Beans.
• Both Raw Large Lima Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Large Lima Beans vs Almonds:

• Raw Large Lima Beans have 2 times more Iron, 2.4 times more Potassium, 1.8 times more Selenium and 18 times more Sodium than Almonds.
• While Almonds contain 3.3 times more Calcium, 1.4 times more Copper and 1.3 times more Manganese than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Almonds have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Large Lima Beans have 31.7 times more Omega 3, 2.9 times more Carbohydrate, 2 times more Sugars and 1.5 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 72.4 times more Fat, 23.6 times more Saturated Fat and 57.3 times more Omega 6 than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Almonds have similar amounts of Protein per 1 kg.
• Both Raw Large Lima Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.