Comparing Nutrients in 100 grams Young Lima Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.26% 0.044g	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	9.15% 12g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	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% 4.9g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	12.2% 6.84g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	4.85% 0.063mg	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	8.5% 34μg	9.75% 39μg	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	54% 48.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.4% 34mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	4.1% 0.037mg	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	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	1% 0.023mg	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	19.4% 136mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.9% 70.2g	2.33% 86.3g	3700g per day for Men 19-50 years

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

• Raw Young Lima Beans have 2.5 times more Vitamin B1, 2.6 times more Vitamin B2, 5.4 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin C than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Raw Valencia Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw Young Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Young Lima Beans vs Valencia Oranges:

• Raw Young Lima Beans have 8.6 times more Copper, 34.9 times more Iron, 5.8 times more Magnesium, 52.8 times more Manganese, 8 times more Phosphorus, 2.6 times more Potassium and 13 times more Zinc than Raw Valencia Oranges.
• Both Raw Young Lima Beans and Raw Valencia Oranges have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Lima Beans have 2.3 times more Energy, 8.5 times more Omega 3, 6.4 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 6.6 times more Protein than Raw Valencia Oranges.
• Both Raw Young Lima Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.