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

Macros Ratio

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

Macro Nutrients

	Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	81.3% 106g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	NA	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	28.6% 11g	92% 35g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	27.2% 0.35mg	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	34% 136μg	170% 680μg	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	268% 241mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	108% 0.98mg	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	5.67% 0.45mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	115% 2.65mg	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	9.07% 63.5mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	10.6% 393g	8.23% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Boiled Thin Seeded Lima Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges versus 1 lb of Boiled Thin Seeded Lima Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges has more Vitamin C than Boiled Thin Seeded Lima Beans with Salt.
• While 1 lb of Boiled Thin Seeded Lima Beans with Salt contains 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.
• 1 pound of Oranges have insufficient amounts of Vitamin B3
• 1 pound of Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oranges vs Boiled Thin Seeded Lima Beans with Salt:

• 1 pound of Oranges has 1.4 times more Calcium and 1.3 times more Water than Boiled Thin Seeded Lima Beans with Salt.
• While 1 lb of Boiled Thin Seeded Lima Beans with Salt contains 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, more Sodium and 14.7 times more Zinc than Raw Oranges.
• 1 pound of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Thin Seeded Lima Beans with Salt contains 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.
• 1 pound of Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Oranges as well as Boiled Thin Seeded Lima Beans with Salt provide inadequate amounts of Omega 6 in one pound.