Comparing Nutrients in 5 ounces Boiled Young Lima Beans with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans with Salt	22%	2%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Young Lima Beans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6% 174kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	39% 15g	38g per day for Men 19-50 years
Protein	17.2% 9.65g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.36mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	13% 0.17mg	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	9.2% 37μg	9.57% 38.3μg	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	16% 14.3mg	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	1.32% 0.2mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.32% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	150% 1.35mg	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	43.4% 3.47mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	152% 3.5mg	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	26.3% 184mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans with Salt VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Young Lima Beans with Salt versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Young Lima Beans with Salt vs Oil Roasted Almonds:

• 5 ounces of Boiled Young Lima Beans with Salt have more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 8.1 times more Vitamin B2, 3.5 times more Vitamin B3 and 185.5 times more Vitamin E than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Young Lima Beans with Salt have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Young Lima Beans with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Young Lima Beans with Salt vs Oil Roasted Almonds:

• 5 ounces of Boiled Young Lima Beans with Salt have 253 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 9.1 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Selenium and 3.9 times more Zinc than Boiled and Drained Young Lima Beans with Salt.
• Both Boiled Young Lima Beans with Salt and Oil Roasted Almonds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Young Lima Beans with Salt have more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 4.9 times more Energy, 172.4 times more Fat, 57.6 times more Saturated Fat, 130 times more Omega 6, 2.8 times more Sugars, 2 times more Fiber and 3.1 times more Protein than Boiled and Drained Young Lima Beans with Salt.
• 5 ounces of Boiled Young Lima Beans with Salt provide inadequate amounts of Omega 6
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3