Comparing Nutrients in 5 ounces Thin Seeded Lima Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Thin Seeded Lima Beans	Almonds	Recommended Dietary Allowance
Energy	16.4% 475kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	77% 29g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	52% 29.2g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	142% 567μg	15.6% 62.4μg	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	6.6% 0.99mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	162% 1.46mg	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	110% 8.77mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 524mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	58.5% 1989mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Thin Seeded Lima Beans vs Almonds:

• Raw Thin Seeded Lima Beans have 2.8 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 36.6 times more Vitamin E than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Thin Seeded Lima Beans vs Almonds:

• Raw Thin Seeded Lima Beans have 1.7 times more Iron, 1.9 times more Potassium and 1.7 times more Selenium than Almonds.
• While Almonds contain 3.3 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Thin Seeded Lima Beans have 43 times more Omega 3, 2.9 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 53.7 times more Fat, 17.4 times more Saturated Fat and 42.2 times more Omega 6 than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Almonds have similar amounts of Protein per 5 oz.
• Both Raw Thin Seeded Lima Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.