Comparing Nutrients in 5 ounces Almonds VS Boiled Large Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Almonds	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	5.67% 4.1g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	53.5% 30g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	29.4% 118μg	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	242% 36.3mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	38% 381mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	37% 0.33mg	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	65.7% 5.26mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	32% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Boiled Large Lima Beans with Salt per 5 oz

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

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

• 5 ounces of Almonds have 1.3 times more Vitamin B1, 20.7 times more Vitamin B2, 8.6 times more Vitamin B3 and 142.4 times more Vitamin E than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 1.9 times more Vitamin B9 than Almonds.
• Both Almonds and Boiled Large Lima Beans with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin E
• Both Almonds as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs Boiled Large Lima Beans with Salt:

• 5 ounces of Almonds have 15.8 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 6.3 times more Magnesium, 4.2 times more Manganese, 4.3 times more Phosphorus, 1.4 times more Potassium and 3.3 times more Zinc than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 238 times more Sodium than Almonds.
• Both Almonds and Boiled Large Lima Beans with Salt contain similar levels of Selenium per five ounces.
• 5 ounces of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 5 times more Energy, 131.4 times more Fat, 42.7 times more Saturated Fat, 104.4 times more Omega 6, 1.5 times more Sugars, 1.8 times more Fiber and 2.7 times more Protein than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 17.3 times more Omega 3 than Almonds.
• Both Almonds and Boiled Large Lima Beans with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Almonds provide inadequate amounts of Omega 3
• 5 ounces of Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6