Comparing Nutrients in 5 ounces Navel Oranges VS Frozen Baby Lima beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Baby Lima beans	23%	3%	74%

Macro Nutrients

	Navel Oranges	Frozen Baby Lima beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Baby Lima beans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	17.4% 0.23mg	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	12% 48μg	9.92% 39.7μg	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	93% 83.8mg	13% 11.8mg	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	1.4% 0.21mg	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

	Navel Oranges	Frozen Baby Lima beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20% 0.18mg	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	2.3% 0.18mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	43.3% 1mg	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	4.66% 32.6mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Baby Lima beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Frozen Baby Lima beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Frozen Baby Lima beans:

• 5 ounces of Navel Oranges have 1.4 times more Vitamin B5, 1.2 times more Vitamin B9 and 7.1 times more Vitamin C than Frozen Baby Lima beans.
• While 5 oz of Frozen Baby Lima beans contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Frozen Baby Lima beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Frozen Baby Lima beans:

• 5 ounces of Navel Oranges have 1.2 times more Calcium and 1.3 times more Water than Frozen Baby Lima beans.
• While 5 oz of Frozen Baby Lima beans contain 3.3 times more Copper, 17 times more Iron, 4.5 times more Magnesium, 24.2 times more Manganese, 4.5 times more Phosphorus, 2.7 times more Potassium, more Selenium, 52 times more Sodium and 7.9 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Baby Lima beans contain 2.7 times more Energy, 7.8 times more Omega 3, 2 times more Carbohydrate, 2.7 times more Fiber and 8.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Frozen Baby Lima beans provide inadequate amounts of Omega 6 in five ounces.