Comparing Nutrients in 1 pound Navel Oranges VS Boiled Fordhook Frozen Young Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%

Macro Nutrients

	Navel Oranges	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	67.4% 87.6g	130g per day for Men 19-50 years
Sugars	53% 38.6g	8.4% 6.08g	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	14% 10.2g	1.3% 0.95g	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	% 8.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 5.13g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	63.3% 24g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	42.6% 0.55mg	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	38.6% 154μg	24% 95μg	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	298% 268mg	64.5% 58mg	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	4.54% 0.68mg	8.77% 1.3mg	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

	Navel Oranges	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	85.7% 0.77mg	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	7.37% 0.59mg	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	128% 2.94mg	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	15% 104mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	87.4% 1311mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Fordhook Frozen Young Lima Beans with Salt per 1 lb

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

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

• 1 pound of Navel Oranges has 1.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 lb of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 2.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Fordhook Frozen Young Lima Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Raw Navel Oranges as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Navel Oranges has 1.4 times more Calcium than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 lb of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 4.4 times more Copper, 14 times more Iron, 3.8 times more Magnesium, 22.3 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium, 289 times more Sodium and 9.3 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 6.3 times more Sugars and 10.7 times more Fructose than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 1 lb of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contains 2.1 times more Energy, 5.9 times more Omega 3, 1.5 times more Carbohydrate, 2.4 times more Fiber and 6.7 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt provide inadequate amounts of Omega 6 in one pound.