Comparing Nutrients in 1 pound Almonds VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Almonds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	91% 2626kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	7.8% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	219% 285g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	52% 37.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	246% 93g	38g per day for Men 19-50 years
Protein	171% 96g	167% 94g	56g per day for Men 19-50 years

Vitamins

	Almonds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	48.5% 7.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	454% 1814μg	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	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	775% 116mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	122% 1220mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	335% 3mg	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	210% 17mg	351% 28mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	333% 7.65mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	240% 1678mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	187% 6364mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.48% 54.7g	3700g per day for Men 19-50 years

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

• Almonds have 5.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 36.6 times more Vitamin E than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 2.8 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Thin Seeded Lima Beans:

• Almonds have 3.3 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 1.7 times more Iron, 1.9 times more Potassium and 1.7 times more Selenium than Almonds.
• Both Almonds and Raw Thin Seeded Lima Beans have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.7 times more Energy, 53.7 times more Fat, 17.4 times more Saturated Fat and 42.2 times more Omega 6 than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 43 times more Omega 3, 2.9 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Fiber than Almonds.
• Both Almonds and Raw Thin Seeded Lima Beans have similar amounts of Protein per 1 lb.
• Both Almonds as well as Raw Thin Seeded Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.