Comparing Nutrients in 100 grams Valencia Oranges VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Valencia Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	11.5% 15g	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	6.58% 2.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.18% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	7% 0.091mg	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	9.75% 39μg	12.5% 50μg	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	54% 48.5mg	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	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	4% 40mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	20% 0.18mg	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	1.13% 0.09mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	15.8% 0.36mg	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	2.43% 17mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	NA	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.1% 77g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Large Lima Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw Valencia Oranges as well as Canned Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Valencia Oranges have 1.9 times more Calcium than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 4.9 times more Copper, 20.1 times more Iron, 3.9 times more Magnesium, 15.8 times more Manganese, 4.4 times more Phosphorus, more Sodium and 10.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Large Lima Beans have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Large Lima Beans contain 1.6 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 4.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.