Comparing Nutrients in 1 pound Boiled Baby Frozen Young Lima Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Oranges	Recommended Dietary Allowance
Energy	16.4% 476kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	41% 53.3g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	58.5% 42.4g	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	57.3% 21.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	54% 30g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Oranges	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	21% 0.27mg	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	18% 72.6μg	34% 136μg	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	29.2% 26.3mg	268% 241mg	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	19.4% 2.9mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	22.7% 0.2mg	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	111% 8.9mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	4.93% 0.11mg	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	72.6% 508mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.87% 328g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Baby Frozen Young Lima Beans vs Oranges:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 9.2 times more Vitamin C than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Baby Frozen Young Lima Beans vs Oranges:

• Boiled and Drained Baby Frozen Young Lima Beans have 4.4 times more Copper, 19.6 times more Iron, 5.6 times more Magnesium, 32.5 times more Manganese, 8 times more Phosphorus, 2.3 times more Potassium, 3.4 times more Selenium, more Sodium and 7.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Baby Frozen Young Lima Beans have 2.2 times more Energy, 6.7 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 7.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.8 times more Sugars than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.