Comparing Nutrients in 1 kilogram Roasted Almonds VS Canned Young Lima Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Roasted Almonds	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	206% 5980kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	103% 133g	130g per day for Men 19-50 years
Sugars	67% 48.6g	13% 9.3g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	95% 36g	38g per day for Men 19-50 years
Protein	374% 210g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	47.7% 0.62mg	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	138% 550μg	40% 160μg	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	97% 87mg	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	1593% 239mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	268% 2680mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	180% 1.62mg	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	466% 37.3mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	304% 7mg	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	673% 4710mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	22% 812g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned Young Lima Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Canned Young Lima Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Canned Young Lima Beans with Liquids:

• 1 kilogram of Roasted Almonds has 2.7 times more Vitamin B1, 27.8 times more Vitamin B2, 6.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 82.4 times more Vitamin E than Canned Young Lima Beans with Liquids.
• While 1 kg of Canned Young Lima Beans Solids and Liquids contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Canned Young Lima Beans with Liquids:

• 1 kilogram of Roasted Almonds has 9.6 times more Calcium, 6.8 times more Copper, 2.3 times more Iron, 8.2 times more Magnesium, 3.2 times more Manganese, 6.6 times more Phosphorus, 2.5 times more Potassium, 1.8 times more Selenium and 5.2 times more Zinc than Canned Young Lima Beans with Liquids.
• While 1 kg of Canned Young Lima Beans Solids and Liquids contains 33.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 8.4 times more Energy, 181.2 times more Fat, 62 times more Saturated Fat, 137.7 times more Omega 6, 1.6 times more Carbohydrate, 5.2 times more Sugars, 3 times more Fiber and 5.1 times more Protein than Canned Young Lima Beans with Liquids.
• While 1 kg of Canned Young Lima Beans Solids and Liquids contains 4.5 times more Omega 3 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Canned Young Lima Beans with Liquids provide inadequate amounts of Omega 6