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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Oranges	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	25.4% 33g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	8.5% 0.11mg	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	10.6% 42.5μg	53% 213μg	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	83.8% 75.4mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	34% 0.3mg	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	1.77% 0.14mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	36% 0.83mg	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	2.83% 20mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.32% 123g	2.57% 95g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and more Vitamin C than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Oranges have 1.4 times more Calcium and 1.3 times more Water than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 4.8 times more Copper, 24 times more Iron, 5.3 times more Magnesium, 23.4 times more Manganese, 9.1 times more Phosphorus, 2.2 times more Potassium, 9.8 times more Selenium and 14.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Boiled Thin Seeded Lima Beans contain 2.7 times more Energy, 7.4 times more Omega 3, 2 times more Carbohydrate, 3.2 times more Fiber and 8.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.