Comparing Nutrients in 100 grams Almonds VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Almonds	Large Lima Beans	Recommended Dietary Allowance
Energy	20% 579kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	1.26% 0.22g	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	48.8% 63.4g	130g per day for Men 19-50 years
Sugars	6% 4.35g	11.7% 8.5g	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	50% 19g	38g per day for Men 19-50 years
Protein	37.8% 21g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	39.4% 0.51mg	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	99% 395μg	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	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	171% 25.6mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Large Lima Beans	Recommended Dietary Allowance
Calcium	27% 269mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	82.2% 0.74mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	72.7% 1.67mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.27% 10g	3700g per day for Men 19-50 years

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

• Almonds have 5.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 35.6 times more Vitamin E than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 2.5 times more Vitamin B1, 2.9 times more Vitamin B5, 3.7 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Almonds have 3.3 times more Calcium, 1.4 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese and 1.2 times more Phosphorus than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 2 times more Iron, 2.4 times more Potassium, 1.8 times more Selenium and 18 times more Sodium than Almonds.
• Both Almonds and Raw Large Lima Beans have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.7 times more Energy, 72.4 times more Fat, 23.6 times more Saturated Fat and 57.3 times more Omega 6 than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 31.7 times more Omega 3, 2.9 times more Carbohydrate, 2 times more Sugars and 1.5 times more Fiber than Almonds.
• Both Almonds and Raw Large Lima Beans have similar amounts of Protein per 100 g.
• Both Almonds as well as Raw Large Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.