Comparing Nutrients in 100 grams Oranges with Peel VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Oranges with Peel	Large Lima Beans	Recommended Dietary Allowance
Energy	2.17% 63kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	48.8% 63.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	12% 4.5g	50% 19g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	39.4% 0.51mg	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	7.5% 30μg	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	79% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Large Lima Beans	Recommended Dietary Allowance
Calcium	7% 70mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	NA	72.7% 1.67mg	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	3.14% 22mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Large Lima Beans per 100 g

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

Lets compare vitamin content per 100 grams of Oranges with Peel vs Large Lima Beans:

• 100 grams of Oranges with Peel have more Vitamin C than Large Lima Beans.
• While 100 g of Raw Large Lima Beans contain 5.1 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 4.1 times more Vitamin B5, 5.5 times more Vitamin B6 and 13.2 times more Vitamin B9 than Raw Oranges with Peel .
• 100 grams of Large Lima Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Large Lima Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Large Lima Beans:

• 100 grams of Oranges with Peel have 8.1 times more Water than Large Lima Beans.
• While 100 g of Raw Large Lima Beans contain 13 times more Copper, 9.4 times more Iron, 16 times more Magnesium, 17.5 times more Phosphorus, 8.8 times more Potassium, 10.3 times more Selenium and 25.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Large Lima Beans contain similar levels of Calcium per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Large Lima Beans contain 5.4 times more Energy, 5.9 times more Omega 3, 4.1 times more Carbohydrate, 4.2 times more Fiber and 16.5 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Large Lima Beans provide inadequate amounts of Omega 6 in 100 grams.