Comparing Nutrients in 5 ounces Boiled Thin Seeded Lima Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Thin Seeded Lima Beans	25%	3%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Thin Seeded Lima Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	6.16% 179kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	28.7% 11g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Thin Seeded Lima Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	10% 0.13mg	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	53% 213μg	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Thin Seeded Lima Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	8.98% 0.081mg	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	42.5% 3.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	NA	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	25.7% 180mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Thin Seeded Lima Beans VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Thin Seeded Lima Beans versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Thin Seeded Lima Beans vs Oranges with Peel :

• 5 ounces of Boiled Thin Seeded Lima Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 5 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain more Vitamin C than Boiled Thin Seeded Lima Beans.
• Both Boiled Thin Seeded Lima Beans and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin C
• Both Boiled Thin Seeded Lima Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Thin Seeded Lima Beans vs Oranges with Peel :

• 5 ounces of Boiled Thin Seeded Lima Beans have 3.8 times more Copper, 3 times more Iron, 3.8 times more Magnesium, 5.8 times more Phosphorus, 2 times more Potassium, 7 times more Selenium and 9.4 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.4 times more Calcium than Boiled Thin Seeded Lima Beans.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Thin Seeded Lima Beans have 2 times more Energy, 3.3 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Fiber and 6.2 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled Thin Seeded Lima Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.