Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Baby Lima beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Baby Lima beans	23%	3%	74%

Macro Nutrients

	Oranges with Peel	Frozen Baby Lima beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Baby Lima beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	24.4% 0.32mg	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	15% 59.5μg	14% 55.6μg	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	157% 141mg	18.3% 16.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Baby Lima beans	Recommended Dietary Allowance
Calcium	14% 139mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28.2% 0.25mg	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	20% 1.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	60.6% 1.4mg	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	6.24% 43.7mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Baby Lima beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Frozen Baby Lima beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Frozen Baby Lima beans:

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin B5 and 8.6 times more Vitamin C than Frozen Baby Lima beans.
• While 7 oz of Frozen Baby Lima beans contain 1.5 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Baby Lima beans provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Frozen Baby Lima beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Baby Lima beans:

• 7 ounces of Oranges with Peel have 2 times more Calcium and 1.3 times more Water than Frozen Baby Lima beans.
• While 7 oz of Frozen Baby Lima beans contain 2.2 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 4.7 times more Phosphorus, 2.3 times more Potassium, 3 times more Selenium, 26 times more Sodium and 5.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Baby Lima beans contain 2.1 times more Energy, 4.4 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Fiber and 5.8 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Frozen Baby Lima beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Baby Lima beans

What are the health benefits of Oranges with Peel compared to Frozen Baby Lima beans?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional fiber and nutrients. On the other hand, frozen baby lima beans are rich in protein, fiber, and essential minerals like iron and folate. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Oranges with Peel or Frozen Baby Lima beans?

Both oranges with peel and frozen baby lima beans can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, it is important to focus on overall dietary patterns and portion sizes rather than specific foods when trying to lose weight. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Oranges with Peel or more Frozen Baby Lima beans to gain more muscles while training consistently?

Both oranges with peel and frozen baby lima beans can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. The peel also contains additional fiber and antioxidants. On the other hand, frozen baby lima beans are rich in plant-based protein, fiber, and various vitamins and minerals that support muscle growth and recovery. To optimize muscle gain while training consistently, it's important to have a well-rounded diet that includes a variety of nutrient-dense foods. You can incorporate both oranges with peel and frozen baby lima beans into your meals to benefit from their unique nutritional profiles. Additionally, make sure to include an adequate amount of protein, healthy fats, and carbohydrates in your diet to support your fitness goals.

What is the environmental impact of producing Oranges with Peel compared to Frozen Baby Lima beans?

Oranges with peel have a higher environmental impact compared to frozen baby lima beans. Oranges require more water, land, and energy to grow and transport, while frozen baby lima beans have a lower carbon footprint and water usage. Choosing plant-based foods like frozen baby lima beans can help reduce your environmental impact.