Comparing Nutrients in 100 grams Navel Oranges VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Navel Oranges	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	1.7% 49kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	18% 23.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	2.25% 1.63g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	5.14% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	15% 0.19mg	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	6.5% 26μg	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	65.7% 59mg	11.2% 10mg	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% 0.15mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.17% 6.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	34% 0.31mg	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	1.63% 0.13mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	54.4% 1.25mg	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	3.3% 23mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Young Lima Beans per 100 g

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

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

• 100 grams of Navel Oranges have 1.3 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled Young Lima Beans.
• While 100 g of Boiled and Drained Young Lima Beans contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Young Lima Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Navel Oranges have 1.3 times more Calcium and 1.3 times more Water than Boiled Young Lima Beans.
• While 100 g of Boiled and Drained Young Lima Beans contain 7.8 times more Copper, 18.8 times more Iron, 6.7 times more Magnesium, 43.2 times more Manganese, 5.7 times more Phosphorus, 3.4 times more Potassium, more Selenium and 9.9 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 5.2 times more Sugars than Boiled Young Lima Beans.
• While 100 g of Boiled and Drained Young Lima Beans contain 2.5 times more Energy, 5.6 times more Omega 3, 1.9 times more Carbohydrate, 2.5 times more Fiber and 7.5 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Young Lima Beans provide inadequate amounts of Omega 6 in 100 grams.