Comparing Nutrients in 1 kilogram Boiled Thin Seeded Lima Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	43.4% 1260kcal	21.7% 630kcal	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	2.75% 0.88g	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	6.9% 1.17g	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	179% 233g	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	203% 77g	118% 45g	38g per day for Men 19-50 years
Protein	144% 80.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded 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	134% 1.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	375% 1500μg	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

	Boiled Thin Seeded Lima Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	29% 290mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	300% 24mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	254% 5.85mg	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	181% 1270mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18% 672g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Thin Seeded Lima Beans VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Thin Seeded 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 Boiled Thin Seeded Lima Beans vs Oranges with Peel :

• 1 kilogram of Boiled Thin Seeded Lima Beans has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 5 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin C
• Both Boiled Thin Seeded 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 Boiled Thin Seeded Lima Beans vs Oranges with Peel :

• 1 kilogram of Boiled Thin Seeded Lima Beans has 3.8 times more Copper, 3 times more Iron, 3.8 times more Magnesium, 5.8 times more Phosphorus, 2 times more Potassium, 7 times more Selenium and 9.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.4 times more Calcium than Boiled Thin Seeded Lima Beans.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Thin Seeded Lima Beans has 2 times more Energy, 3.3 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Fiber and 6.2 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled Thin Seeded Lima Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.