Comparing Nutrients in 300 calories Boiled Thin Seeded Lima Beans VS Oil Roasted Almonds

Weight per 300 calories

• Boiled Thin Seeded Lima Beans: 238g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 4.8 times more energy per unit of mass than Boiled Thin Seeded Lima Beans, which is very high in comparison to other foods. Boiled Thin Seeded Lima Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Thin Seeded Lima Beans or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	48.2% 18.3g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	34% 19g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.82% 1.57mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	89.3% 357μg	3.34% 13.3μg	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	85.6% 13mg	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

	Boiled Thin Seeded Lima Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.9% 69mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	52.4% 0.47mg	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	71.4% 5.7mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	53% 1.2mg	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	43% 302mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	4.32% 160g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Thin Seeded Lima Beans vs Oil Roasted Almonds:

• Boiled Thin Seeded Lima Beans have 8.4 times more Vitamin B1, 9.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 26.8 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.9 times more Vitamin B2 than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Oil Roasted Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Thin Seeded Lima Beans vs Oil Roasted Almonds:

• Boiled Thin Seeded Lima Beans have 3.1 times more Iron, 1.3 times more Phosphorus, 2.8 times more Potassium, 5.8 times more Selenium, 1.6 times more Zinc and 115.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Calcium than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Oil Roasted Almonds have similar amounts of Copper, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Thin Seeded Lima Beans have more Omega 3, 6.4 times more Carbohydrate, 3.5 times more Fiber and 1.8 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 30.1 times more Fat, 9.9 times more Saturated Fat and 24 times more Omega 6 than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled Thin Seeded Lima Beans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.