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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Florida Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	1.6% 46kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	8.88% 11.5g	11.5% 15g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	6.3% 2.4g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	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	2.5% 0.4mg	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	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.04% 0.024mg	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	1.7% 12mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	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	0.73% 0.08mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Large Lima Beans per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Canned Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Florida Oranges have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and more Vitamin C than Canned Large Lima Beans.
• While 100 g of Canned Large Lima Beans contain 1.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Large Lima Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Canned Large Lima Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Florida Oranges as well as Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Florida Oranges have 2 times more Calcium than Canned Large Lima Beans.
• While 100 g of Canned Large Lima Beans contain 4.6 times more Copper, 20.1 times more Iron, 3.9 times more Magnesium, 15.1 times more Manganese, 6.2 times more Phosphorus, 1.3 times more Potassium, 9 times more Selenium, more Sodium and 8.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Large Lima Beans contain similar levels of Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Large Lima Beans contain 1.7 times more Energy, 1.3 times more Carbohydrate, 2 times more Fiber and 7 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Large Lima Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.