Comparing Nutrients in 14 ounces Canned Young Lima Beans with Liquids and Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.7% 282kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	29% 16g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	64.7% 0.84mg	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	16% 63.5μg	26.8% 107μg	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	32% 29mg	55.6% 50mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids and Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 111mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	76.7% 0.69mg	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	80% 6.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	30% 0.69mg	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	40.3% 282mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.7% 322g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Young Lima Beans with Liquids and Salt vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 2.5 times more Vitamin B1, 3 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Young Lima Beans with Liquids and Salt vs Baked Red Potatoes:

• Canned Young Lima Beans Solids and Liquids with Salt have 3.1 times more Calcium, 2.3 times more Iron, 1.2 times more Magnesium, 4 times more Manganese, 21 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Potassium than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Baked Whole Red Potatoes have similar amounts of Copper, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Young Lima Beans Solids and Liquids with Salt have 3 times more Omega 3, 2 times more Fiber and 1.8 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans Solids and Liquids with Salt and Baked Whole Red Potatoes have similar amounts of Energy per 14 oz.
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.