Comparing Nutrients in 1 kilogram Almonds VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Almonds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	200% 5790kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	483% 628g	130g per day for Men 19-50 years
Sugars	60% 43.5g	115% 83.2g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	542% 206g	38g per day for Men 19-50 years
Protein	378% 212g	368% 206g	56g per day for Men 19-50 years

Vitamins

	Almonds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	478% 5.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	1000% 4000μg	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	1709% 256mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	269% 2690mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	739% 6.65mg	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	464% 37mg	774% 62mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	733% 17mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	529% 3700mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	413% 14030mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	236% 26mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.26% 121g	3700g per day for Men 19-50 years

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

• Almonds have 5.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 36.6 times more Vitamin E than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 2.8 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Thin Seeded Lima Beans:

• Almonds have 3.3 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 1.7 times more Iron, 1.9 times more Potassium and 1.7 times more Selenium than Almonds.
• Both Almonds and Raw Thin Seeded Lima Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Energy, 53.7 times more Fat, 17.4 times more Saturated Fat and 42.2 times more Omega 6 than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 43 times more Omega 3, 2.9 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Fiber than Almonds.
• Both Almonds and Raw Thin Seeded Lima Beans have similar amounts of Protein per 1 kg.
• Both Almonds as well as Raw Thin Seeded Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.