Comparing Nutrients in 100 calories Valencia Oranges VS Boiled Thin Seeded Lima Beans with Salt

Weight per 100 calories

• Valencia Oranges: 204g
• Boiled Thin Seeded Lima Beans with Salt: 79.4g

Boiled Thin Seeded Lima Beans with Salt have 2.6 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Boiled Thin Seeded Lima Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Valencia Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	2.58% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	14.2% 18.5g	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	13.4% 5.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.27% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	7.5% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	4.76% 0.062mg	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	20% 79.6μg	29.8% 119μg	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	110% 99mg	0% 0mg	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	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

	Valencia Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	19% 0.17mg	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	2.3% 0.18mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	20% 0.46mg	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	4.96% 34.7mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	9.36% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.43% 0.82mg	11mg per day for Men 19-50 years
Water	4.76% 176g	1.44% 53.3g	3700g per day for Men 19-50 years

Valencia Oranges VS Boiled Thin Seeded Lima Beans With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Boiled Thin Seeded Lima Beans with Salt?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Boiled Thin Seeded Lima Beans with Salt:

• 100 calories of Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans with Salt.
• While 100 kcal of Boiled Thin Seeded Lima Beans with Salt contain 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Thin Seeded Lima Beans with Salt provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Boiled Thin Seeded Lima Beans with Salt:

• 100 calories of Valencia Oranges have 3.5 times more Calcium and 3.3 times more Water than Boiled Thin Seeded Lima Beans with Salt.
• While 100 kcal of Boiled Thin Seeded Lima Beans with Salt contain 2.3 times more Copper, 10.4 times more Iron, 2.1 times more Magnesium, 9.9 times more Manganese, 2.9 times more Phosphorus, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Thin Seeded Lima Beans with Salt contain similar levels of Potassium per 100 calories.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 1.3 times more Carbohydrate than Boiled Thin Seeded Lima Beans with Salt.
• While 100 kcal of Boiled Thin Seeded Lima Beans with Salt contain 1.3 times more Omega 3 and 3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Thin Seeded Lima Beans with Salt offer comparable quantities of Energy and Fiber per 100 calories.
• Both Raw Valencia Oranges as well as Boiled Thin Seeded Lima Beans with Salt provide inadequate amounts of Omega 6 in 100 calories.