Comparing Nutrients in 300 calories Canned Large Lima Beans VS Blanched Almonds

Weight per 300 calories

• Canned Large Lima Beans: 380g
• Blanched Almonds: 50.8g

Blanched Almonds have 7.5 times more energy per unit of mass than Canned Large Lima Beans, which is very high in comparison to other foods. Canned Large Lima Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Large Lima Beans or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Large Lima Beans	24%	2%	74%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Large Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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	0% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	48% 18.2g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Large Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.93% 0.13mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	4.5% 0.058mg	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	47.5% 190μg	6.23% 25μg	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	NA	80.5% 12mg	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

	Canned Large Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.97% 79.7mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	58% 0.52mg	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	86% 6.87mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	35.3% 148mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	40.6% 0.93mg	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	40% 281mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	7.9% 293g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Large Lima Beans vs Blanched Almonds:

• Canned Large Lima Beans have 2.2 times more Vitamin B1, 6.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 7.6 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Vitamin B2 and 1.8 times more Vitamin B3 than Canned Large Lima Beans.
• Both Canned Large Lima Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Large Lima Beans vs Blanched Almonds:

• Canned Large Lima Beans have 1.3 times more Copper, 4.1 times more Iron, 1.5 times more Manganese, 2.5 times more Potassium, 10.5 times more Selenium, 132.1 times more Sodium, 1.6 times more Zinc and 127.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Blanched Almonds have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Large Lima Beans have 42.9 times more Omega 3, 6 times more Carbohydrate, 3.6 times more Fiber and 1.7 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 41.4 times more Fat, 13.6 times more Saturated Fat and 31.8 times more Omega 6 than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Large Lima Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.