Comparing Nutrients in 7 ounces Navel Oranges VS Boiled Fordhook Frozen Young Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%

Macro Nutrients

	Navel Oranges	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.67% 2.66g	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	6.16% 4.47g	0.57% 0.42g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 2.24g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18.6% 0.24mg	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	17% 67.5μg	10.4% 41.7μg	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	130% 117mg	28.2% 25.4mg	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	2% 0.3mg	3.84% 0.58mg	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	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	37.5% 0.34mg	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	3.22% 0.26mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	56% 1.3mg	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	6.52% 45.6mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	38.2% 574mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Fordhook Frozen Young Lima Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Boiled Fordhook Frozen Young Lima Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 7 ounces of Navel Oranges have 1.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contain 2.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Fordhook Frozen Young Lima Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Raw Navel Oranges as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 7 ounces of Navel Oranges have 1.4 times more Calcium than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contain 4.4 times more Copper, 14 times more Iron, 3.8 times more Magnesium, 22.3 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium, 289 times more Sodium and 9.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 6.3 times more Sugars and 10.7 times more Fructose than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contain 2.1 times more Energy, 5.9 times more Omega 3, 1.5 times more Carbohydrate, 2.4 times more Fiber and 6.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.