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

Weight per 300 calories

• Boiled Large Lima Beans: 261g
• Blanched Almonds: 50.8g

Blanched Almonds have 5.1 times more energy per unit of mass than Boiled Large Lima Beans, which is very high in comparison to other foods. Boiled Large Lima Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Large Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	8.48% 0.14g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42% 54.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	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% 18.3g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	35% 0.42mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	54% 217μg	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	3.13% 0.47mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.35% 5.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.43% 44.3mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.74μg	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	78% 6.23mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	58.5% 1.35mg	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	41.4% 290mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	39% 1325mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.2mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.92% 182g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Boiled Large Lima Beans have 4.3 times more Vitamin B1, 6.9 times more Vitamin B5, 7.2 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 25.7 times more Vitamin E than Boiled Large Lima Beans.
• Both Boiled 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 Boiled Large Lima Beans vs Blanched Almonds:

• Boiled Large Lima Beans have 3.7 times more Iron, 1.4 times more Manganese, 4 times more Potassium, 7.2 times more Selenium, 1.6 times more Zinc and 79.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Calcium than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Blanched Almonds have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Large Lima Beans have 66.7 times more Omega 3, 5.7 times more Carbohydrate, 3.2 times more Sugars, 3.6 times more Fiber and 1.9 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 26.9 times more Fat, 8.7 times more Saturated Fat and 20.4 times more Omega 6 than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled Large Lima Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.