Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Valencia Oranges	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	17% 490kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	182% 236g	130g per day for Men 19-50 years
Sugars	NA	22.5% 16.3g	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	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	65.8% 25g	142% 54g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	51.4% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	148% 1.93mg	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	98% 390μg	65% 260μg	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	539% 485mg	112% 101mg	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	NA	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	40% 400mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	339% 3.05mg	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	11.3% 0.9mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	544% 12.5mg	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	24.3% 170mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	168% 5700mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	18% 672g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Boiled Young Lima Beans:

• Raw Valencia Oranges have 1.5 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Young Lima Beans have similar amounts of Vitamin A and Vitamin B5 per 1 kg.
• Both Raw Valencia Oranges as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Boiled Young Lima Beans:

• Raw Valencia Oranges have 1.3 times more Calcium and 1.3 times more Water than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 8.2 times more Copper, 27.2 times more Iron, 7.4 times more Magnesium, 54.4 times more Manganese, 7.6 times more Phosphorus, 3.2 times more Potassium, more Sodium and 13.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Lima Beans contain 2.5 times more Energy, 3.1 times more Omega 3, 2 times more Carbohydrate, 2.2 times more Fiber and 6.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.