Comparing Nutrients in 300 calories Florida Oranges VS Boiled Large Lima Beans with Salt

Weight per 300 calories

• Florida Oranges: 652g
• Boiled Large Lima Beans with Salt: 261g

Boiled Large Lima Beans with Salt have 2.5 times more energy per unit of mass than Raw Florida Oranges, which is average in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Boiled Large Lima Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Florida Oranges	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	8.48% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	42% 54.5g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	10.4% 7.57g	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	41% 15.7g	48% 18.3g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	32.3% 0.42mg	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	27.7% 111μg	54% 217μg	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	326% 293mg	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	7.83% 1.17mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.35% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	4.43% 44.3mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	68% 0.61mg	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	7.34% 0.59mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	58.5% 1.35mg	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	11% 78.3mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	39% 1325mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	15.4% 568g	4.92% 182g	3700g per day for Men 19-50 years

Florida Oranges VS Boiled Large Lima Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Boiled Large Lima Beans with Salt?

Lets compare vitamin content per 300 calories of Florida Oranges vs Boiled Large Lima Beans with Salt:

• 300 calories of Florida Oranges have more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin C and 2.5 times more Vitamin E than Boiled Large Lima Beans with Salt.
• While 300 kcal of Boiled Large Lima Beans with Salt contain 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Florida Oranges.
• 300 calories of Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Boiled Large Lima Beans with Salt:

• 300 calories of Florida Oranges have 6.3 times more Calcium and 3.1 times more Water than Boiled Large Lima Beans with Salt.
• While 300 kcal of Boiled Large Lima Beans with Salt contain 2.4 times more Copper, 10.6 times more Iron, 1.7 times more Magnesium, 8.6 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Selenium, more Sodium and 4.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Large Lima Beans with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 1.4 times more Carbohydrate and 7.9 times more Sugars than Boiled Large Lima Beans with Salt.
• While 300 kcal of Boiled Large Lima Beans with Salt contain 1.9 times more Omega 3 and 4.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Large Lima Beans with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6 in 300 calories.