Comparing Nutrients in 7 ounces Blanched Almonds VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Blanched Almonds	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	40.4% 1171kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	28.5% 37g	36% 47g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	4.46% 3.23g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	76% 42.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	29.5% 0.38mg	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	24.3% 97μg	13% 51.6μg	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	22.3% 20mg	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	314% 47mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	47% 468mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	67.3% 0.61mg	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	81.4% 6.5mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	108% 2.5mg	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	136% 955mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Boiled Young Lima Beans:

• Blanched Almonds have 1.4 times more Vitamin B1, 7.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.9 times more Vitamin B9 and 169.6 times more Vitamin E than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Boiled Young Lima Beans:

• Blanched Almonds have 7.4 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Selenium and 3.8 times more Zinc than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 14.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Young Lima Beans have similar amounts of Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 4.8 times more Energy, 164.1 times more Fat, 54.2 times more Saturated Fat, 118.9 times more Omega 6, 2.8 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 12.5 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.