Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Boiled Young Lima Beans

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Boiled Young Lima Beans: 81.3g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Boiled Young Lima Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.83% 1.33g	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	5.4% 2.05g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	NA	1.36% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12% 0.16mg	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	NA	5.3% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	9.12% 8.2mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.2% 5.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	NA	27.6% 0.25mg	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	4.92% 0.39mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	NA	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	44.3% 1mg	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	NA	15% 106mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.92% 14mg	1500mg per day for Men 19-50 years
Zinc	NA	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	1.48% 54.6g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Young Lima Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Boiled Young Lima Beans?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Boiled Young Lima Beans:

• 100 kcal of Boiled and Drained Young Lima Beans contain 6.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Boiled Young Lima Beans:

• 100 calories of Frozen Roasted Potatoes with Salt have 17 times more Sodium than Boiled Young Lima Beans.
• While 100 kcal of Boiled and Drained Young Lima Beans contain 2.2 times more Calcium, 5.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Young Lima Beans contain 2.1 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Young Lima Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.