Comparing Nutrients in 100 grams Almonds VS Lima beans, immature seeds, frozen, fordhook, unprepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%

Macro Nutrients

	Almonds	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Energy	20% 579kcal	3.66% 106kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15.3% 20g	130g per day for Men 19-50 years
Sugars	6% 4.35g	1.9% 1.4g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	37.8% 21g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	8% 32μg	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	0% 0mg	21.4% 19.3mg	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	171% 25.6mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Calcium	27% 269mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	6.9% 0.062mg	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	46.4% 3.7mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	15% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.95% 72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• Almonds have 2.2 times more Vitamin B1, 17 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 35.6 times more Vitamin E than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Vitamin B6 per 100 g.
• Both Almonds as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• Almonds have 11.2 times more Calcium, 16.6 times more Copper, 2.5 times more Iron, 7.1 times more Magnesium, 6.3 times more Manganese, 6.5 times more Phosphorus, 1.5 times more Potassium, 2.4 times more Selenium and 6.4 times more Zinc than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 58 times more Sodium and 16.3 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 5.5 times more Energy, 142.7 times more Fat, 46.9 times more Saturated Fat, 106.2 times more Omega 6, 3.1 times more Sugars, 2.3 times more Fiber and 3.3 times more Protein than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 18.7 times more Omega 3 than Almonds.
• Both Almonds and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Carbohydrate per 100 g.
• Both Almonds as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.