Comparing Nutrients in 100 calories Young Lima Beans VS Baked Potato Flesh

Weight per 100 calories

• Young Lima Beans: 88.5g
• Baked Potato Flesh: 108g

Young Lima Beans have 1.2 times more energy per 100g than Baked Potato Flesh. It has average energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 100 calories - Young Lima Beans or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Young Lima Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	7.52% 0.12g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	18% 23g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	2.52% 1.83g	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	11.4% 4.34g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	11% 6.05g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.98% 8.85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	25% 0.32mg	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	7.52% 30μg	2.4% 9.68μg	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	23% 20.7mg	15.3% 13.8mg	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	1.9% 0.28mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3% 30mg	0.54% 5.38mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	25.7% 0.23mg	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	34.7% 2.78mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	12.2% 51.3mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.08mg	7.53% 0.17mg	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	17% 120mg	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.08mg	0.36% 5.38mg	1500mg per day for Men 19-50 years
Zinc	6.28% 0.69mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	1.68% 62g	2.2% 81g	3700g per day for Men 19-50 years

Young Lima Beans VS Baked Potato Flesh Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Young Lima Beans or Baked Potato Flesh?

Lets compare vitamin content per 100 calories of Young Lima Beans vs Baked Potato Flesh:

• 100 calories of Young Lima Beans have 1.7 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B9, 1.5 times more Vitamin C and 15.4 times more Vitamin K than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 2.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Young Lima Beans.
• Both Young Lima Beans and Baked Potato Flesh provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Young Lima Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Young Lima Beans vs Baked Potato Flesh:

• 100 calories of Young Lima Beans have 5.6 times more Calcium, 1.2 times more Copper, 7.4 times more Iron, 1.9 times more Magnesium, 6.2 times more Manganese, 2.2 times more Phosphorus, 4.9 times more Selenium and 2.2 times more Zinc than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Baked Potato Flesh contain similar levels of Potassium per 100 calories.
• 100 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Young Lima Beans have 11.2 times more Omega 3, 2.7 times more Fiber and 2.9 times more Protein than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Young Lima Beans.
• Both Young Lima Beans and Baked Potato Flesh offer comparable quantities of Energy per 100 calories.
• 100 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Young Lima Beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 100 calories.