Comparing Nutrients in 500 calories Oil Roasted Almonds VS Boiled Large Lima Beans

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Boiled Large Lima Beans: 435g

Oil Roasted Almonds have 5.3 times more energy per 100g than Boiled Large Lima Beans. It has very high energy density when compared to other foods. Boiled Large Lima Beans having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Large Lima Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Almonds	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	70% 91g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	17.4% 12.6g	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	0% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	80% 30.4g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	60.6% 34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	54% 0.7mg	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	5.56% 22.2μg	90% 361μg	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	143% 21.4mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.25% 8.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	24% 240mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	114% 1.02mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.57μg	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	38% 3.03mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	98% 2.24mg	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	55% 384mg	69% 483mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	65% 2209mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0.58% 8.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	8.2% 303g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled Large Lima Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Large Lima Beans?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Boiled Large Lima Beans:

• 500 calories of Oil Roasted Almonds have 2.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 27.3 times more Vitamin E than Boiled Large Lima Beans.
• While 500 kcal of Boiled Large Lima Beans contain 9.2 times more Vitamin B1, 9.7 times more Vitamin B5, 7.2 times more Vitamin B6 and 16.2 times more Vitamin B9 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Boiled Large Lima Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Boiled Large Lima Beans:

• 500 calories of Oil Roasted Almonds have 3.2 times more Calcium and 1.2 times more Magnesium than Boiled Large Lima Beans.
• While 500 kcal of Boiled Large Lima Beans contain 1.3 times more Copper, 3.4 times more Iron, 1.3 times more Phosphorus, 3.8 times more Potassium, 5.8 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Large Lima Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 27.5 times more Fat, 9 times more Saturated Fat and 21.7 times more Omega 6 than Boiled Large Lima Beans.
• While 500 kcal of Boiled Large Lima Beans contain more Omega 3, 6.2 times more Carbohydrate, 3.4 times more Sugars, 3.5 times more Fiber and 1.9 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Large Lima Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Boiled Large Lima Beans provide inadequate amounts of Omega 6