Comparing Nutrients in 7 ounces Oranges with Peel VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Oranges with Peel	Young Lima Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	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	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	51.6% 46.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Young Lima Beans	Recommended Dietary Allowance
Calcium	14% 139mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Young Lima Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Young Lima Beans:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B5 and 3 times more Vitamin C than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Young Lima Beans provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Young Lima Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2.1 times more Calcium than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 5.6 times more Copper, 3.9 times more Iron, 4.1 times more Magnesium, 6.2 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium and 7.1 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 Raw Young Lima Beans contain 1.8 times more Energy, 8.5 times more Omega 3, 1.3 times more Carbohydrate and 5.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Young Lima Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Young Lima Beans

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Young lima beans are rich in protein, fiber, and various vitamins and minerals, such as folate and manganese, which can aid in muscle growth, digestion, and energy production. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both oranges with peel and young lima beans can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall balanced nutrition and portion control for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support your weight loss goals while providing essential nutrients for overall health.

Should I eat more Oranges with Peel 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 a variety of plant-based protein sources. Both oranges with peel and young lima beans are nutritious options, but young lima beans would be a better choice for muscle building as they are a good source of protein and essential amino acids. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

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

Oranges with peel have a higher environmental impact compared to young lima beans. The production of oranges requires more water, pesticides, and energy, leading to greater greenhouse gas emissions and water pollution. On the other hand, young lima beans are a more sustainable option as they require less water and resources to grow, making them a more environmentally friendly choice.