Comparing Nutrients in 100 grams Young Lima Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Almonds	14%	72%	14%

Macro Nutrients

	Young Lima Beans	Almonds	Recommended Dietary Allowance
Energy	3.9% 113kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	13% 4.9g	33% 12.5g	38g per day for Men 19-50 years
Protein	12.2% 6.84g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	11% 44μg	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	26% 23.4mg	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	2.13% 0.32mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	115% 1.03mg	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	39.3% 3.14mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.9% 70.2g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Young Lima Beans vs Almonds:

• Raw Young Lima Beans have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 11 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 80.1 times more Vitamin E than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Raw Young Lima Beans as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Young Lima Beans vs Almonds:

• Raw Young Lima Beans have 15.9 times more Water than Almonds.
• While Almonds contain 7.9 times more Calcium, 3.2 times more Copper, 4.7 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium and 4 times more Zinc than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Lima Beans have 45.3 times more Omega 3 than Almonds.
• While Almonds contain 5.1 times more Energy, 58.1 times more Fat, 19.2 times more Saturated Fat, 43.5 times more Omega 6, 2.9 times more Sugars, 2.6 times more Fiber and 3.1 times more Protein than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Almonds have similar amounts of Carbohydrate per 100 g.
• Both Raw Young Lima Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.