Comparing Nutrients in 1 kilogram Oranges VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	115% 149g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	126% 48g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	88% 49.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	70% 0.91mg	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	75% 300μg	125% 500μg	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	591% 532mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	40% 400mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	200% 1.8mg	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	12.5% 1mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	158% 3.63mg	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	20% 140mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	224% 3360mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	21% 771g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Canned Large Lima Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Oranges as well as Canned Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Canned Large Lima Beans:

• Raw Oranges have 1.9 times more Calcium than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 4 times more Copper, 18.1 times more Iron, 3.9 times more Magnesium, 14.5 times more Manganese, 5.3 times more Phosphorus, 9 times more Selenium, more Sodium and 9.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Large Lima Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Large Lima Beans contain 1.7 times more Energy, 3.3 times more Omega 3, 1.3 times more Carbohydrate, 2 times more Fiber and 5.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.