Comparing Nutrients in 5 ounces Boiled Baby Frozen Young Lima Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	5.13% 149kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	23% 29.8g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	18% 6.8g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	17% 9.43g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15% 0.19mg	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	5.67% 22.7μg	19.5% 78μg	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	9.13% 8.22mg	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	6.05% 0.91mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	173% 1.56mg	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	34.7% 2.78mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	138% 3.16mg	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	22.7% 159mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.77% 103g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Baby Frozen Young Lima Beans vs Roasted Almonds:

• Boiled and Drained Baby Frozen Young Lima Beans have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 21.8 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B9 and 37.3 times more Vitamin E than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Baby Frozen Young Lima Beans vs Roasted Almonds:

• Boiled and Drained Baby Frozen Young Lima Beans have 9.7 times more Sodium and 30 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Calcium, 5.6 times more Copper, 1.9 times more Iron, 5 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium and 6 times more Zinc than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Dry Roasted Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Baby Frozen Young Lima Beans have 4.7 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.7 times more Energy, 175.1 times more Fat, 60.2 times more Saturated Fat, 132.1 times more Omega 6, 3.5 times more Sugars, 2.3 times more Fiber and 3.2 times more Protein than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Dry Roasted Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.