Comparing Nutrients in 7 ounces Navel Oranges VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Navel Oranges	Young Lima Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	30.8% 40g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.05% 2.94g	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	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Young Lima Beans	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Young Lima Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	70% 0.63mg	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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	105% 2.4mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Young Lima Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Young Lima Beans:

• 7 ounces of Navel Oranges have 2.5 times more Vitamin C than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 3.2 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B6, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Young Lima Beans provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Young Lima Beans:

• 7 ounces of Navel Oranges have 1.3 times more Calcium and 1.2 times more Water than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 8.2 times more Copper, 24.2 times more Iron, 5.3 times more Magnesium, 41.9 times more Manganese, 5.9 times more Phosphorus, 2.8 times more Potassium, more Selenium and 9.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5.7 times more Sugars than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 2.3 times more Energy, 15.1 times more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Fiber and 7.5 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 Raw Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Young Lima Beans

What are the health benefits of Navel Oranges compared to Young Lima Beans?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and reduce inflammation. Young lima beans, on the other hand, are rich in protein, fiber, and various vitamins and minerals such as folate and iron which can support muscle growth, digestion, and energy production. Both are nutritious options, but navel oranges are higher in vitamin C and antioxidants while young lima beans are higher in protein and minerals.

Can I lose weight easier by eating more Navel Oranges or Young Lima Beans?

Both navel oranges and young lima beans can be beneficial for weight loss due to their high fiber content and low calorie density. However, navel oranges are lower in calories and higher in vitamin C, while young lima beans are a good source of plant-based protein and iron. Including a variety of fruits and vegetables in your diet, along with whole grains and legumes, can support weight loss and overall health.

Should I eat more Navel Oranges or more Young Lima Beans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both Navel Oranges and Young Lima Beans are nutritious options, but Young Lima Beans are a better source of protein compared to Navel Oranges. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet can help support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Young Lima Beans?

Producing Navel Oranges generally has a higher environmental impact compared to Young Lima Beans. Oranges require more water, land, and resources to grow, as well as transportation emissions due to their perishable nature. In contrast, Lima Beans are a more sustainable option as they require less water and land to cultivate, making them a more environmentally friendly choice.