Comparing Nutrients in 1 pound Roasted Almonds VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Roasted Almonds	Large Lima Beans	Recommended Dietary Allowance
Energy	94% 2712kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	221% 287g	130g per day for Men 19-50 years
Sugars	30.4% 22g	53% 38.6g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	227% 86g	38g per day for Men 19-50 years
Protein	170% 95g	174% 97g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Large 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	29% 0.35mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	179% 2.32mg	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	62.4% 249μg	448% 1792μg	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	723% 108mg	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Large Lima Beans	Recommended Dietary Allowance
Calcium	122% 1216mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	373% 3.36mg	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	211% 17mg	426% 34mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	242% 1016mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	330% 7.6mg	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	305% 2136mg	249% 1746mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	230% 7820mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	117% 13mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.25% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Large Lima Beans:

• Dry Roasted Almonds have 5.9 times more Vitamin B2, 2.4 times more Vitamin B3 and 33.2 times more Vitamin E than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 6.6 times more Vitamin B1, 4.2 times more Vitamin B5, 3.8 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Large Lima Beans:

• Dry Roasted Almonds have 3.3 times more Calcium, 1.5 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese and 1.2 times more Phosphorus than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 2 times more Iron, 2.4 times more Potassium, 3.6 times more Selenium and 6 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Large Lima Beans have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.8 times more Energy, 76.1 times more Fat, 25.4 times more Saturated Fat and 60.2 times more Omega 6 than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 9.5 times more Omega 3, 3 times more Carbohydrate, 1.7 times more Sugars and 1.7 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Large Lima Beans have similar amounts of Protein per 1 lb.
• Both Dry Roasted Almonds as well as Raw Large Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.