Comparing Nutrients in 500 calories Navel Oranges VS Boiled Large Lima Beans with Salt

Weight per 500 calories

• Navel Oranges: 1020g
• Boiled Large Lima Beans with Salt: 435g

Boiled Large Lima Beans with Salt have 2.3 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Boiled Large Lima Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Navel Oranges	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	70% 91g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	80% 30.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	60.6% 34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Navel Oranges	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	44% 439mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	114% 1.02mg	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	16.6% 1.33mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	69% 483mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	65% 2209mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	69% 1035mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	23.7% 877g	8.2% 303g	3700g per day for Men 19-50 years

Navel Oranges VS Boiled Large Lima Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Boiled Large Lima Beans with Salt?

Lets compare vitamin content per 500 calories of Navel Oranges vs Boiled Large Lima Beans with Salt:

• 500 calories of Navel Oranges have more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin C and 2 times more Vitamin E than Boiled Large Lima Beans with Salt.
• Both Navel Oranges and Boiled Large Lima Beans with Salt provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Boiled Large Lima Beans with Salt:

• 500 calories of Navel Oranges have 5.9 times more Calcium and 2.9 times more Water than Boiled Large Lima Beans with Salt.
• While 500 kcal of Boiled Large Lima Beans with Salt contain 2.6 times more Copper, 7.8 times more Iron, 1.7 times more Magnesium, 7.6 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, more Selenium, 101.4 times more Sodium and 5.1 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.4 times more Carbohydrate and 6.9 times more Sugars than Boiled Large Lima Beans with Salt.
• While 500 kcal of Boiled Large Lima Beans with Salt contain 2.5 times more Omega 3, 1.4 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Large Lima Beans with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6 in 500 calories.