Comparing Nutrients in 1 pound Boiled Thin Seeded Lima Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Oranges	Recommended Dietary Allowance
Energy	19.7% 572kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	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	81.3% 106g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	92% 35g	28.6% 11g	38g per day for Men 19-50 years
Protein	65% 36.5g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	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	18.7% 3mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	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	170% 680μg	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	0% 0mg	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	NA	5.44% 0.82mg	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 Thin Seeded Lima Beans	Oranges	Recommended Dietary Allowance
Calcium	13% 132mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	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	136% 11mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	82.3% 576mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.23% 305g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Thin Seeded Lima Beans vs Oranges:

• Boiled Thin Seeded Lima Beans have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded 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 Thin Seeded Lima Beans vs Oranges:

• Boiled Thin Seeded Lima Beans have 4.8 times more Copper, 24 times more Iron, 5.3 times more Magnesium, 23.4 times more Manganese, 9.1 times more Phosphorus, 2.2 times more Potassium, 9.8 times more Selenium and 14.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium and 1.3 times more Water than Boiled Thin Seeded Lima Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled Thin Seeded Lima Beans have 2.7 times more Energy, 7.4 times more Omega 3, 2 times more Carbohydrate, 3.2 times more Fiber and 8.6 times more Protein than Raw Oranges.
• Both Boiled Thin Seeded Lima Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.