Comparing Nutrients in 1 pound Boiled Fordhook Frozen Young Lima Beans with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	16% 467kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.6g	73.3% 95g	130g per day for Men 19-50 years
Sugars	8.4% 6.08g	30.4% 22g	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	1.3% 0.95g	0.063% 0.045g	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	% 0g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 21.5g	g per day for Men 19-50 years
Fiber	63.3% 24g	130% 49.4g	38g per day for Men 19-50 years
Protein	49% 27.5g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	47.5% 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	24% 95μg	62.4% 249μg	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	64.5% 58mg	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	8.77% 1.3mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.6% 136mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	554% 5mg	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	103% 8.26mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	440% 10mg	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	63% 440mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	87.4% 1311mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	136% 15mg	11mg per day for Men 19-50 years
Water	8.95% 331g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans with Salt VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Fordhook Frozen Young Lima Beans with Salt versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt vs Roasted Almonds:

• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt has more Vitamin C than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 19.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B9 and 82.4 times more Vitamin E than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Fordhook Frozen Young Lima Beans with Salt vs Roasted Almonds:

• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt has 96.3 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 8.9 times more Calcium, 6.5 times more Copper, 2 times more Iron, 6.6 times more Magnesium, 3.4 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, 3.3 times more Selenium and 4.5 times more Zinc than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt has 5.3 times more Omega 3 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 5.8 times more Energy, 154.5 times more Fat, 53.1 times more Saturated Fat, 117.7 times more Omega 6, 3.6 times more Sugars, 2.1 times more Fiber and 3.5 times more Protein than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Roasted Almonds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt provide inadequate amounts of Omega 6
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3