Comparing Nutrients in 14 ounces Boiled Baby Frozen Young Lima Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14.4% 417kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77g	80% 104g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	3.78% 2.74g	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	50% 19g	27% 10.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	NA	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	97% 7.78mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	NA	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	NA	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	63.5% 445mg	NA	700mg per day for Men 19-50 years
Potassium	48% 1631mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	NA	11mg per day for Men 19-50 years
Water	7.76% 287g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Baby Frozen Young Lima Beans VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Baby Frozen Young Lima Beans versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Baby Frozen Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Boiled Baby Frozen Young Lima Beans have 3.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Boiled Baby Frozen Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Boiled Baby Frozen Young Lima Beans have 1.9 times more Calcium and 3.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 10.3 times more Sodium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled Baby Frozen Young Lima Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Baby Frozen Young Lima Beans have 1.8 times more Fiber and 3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled Baby Frozen Young Lima Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 14 ounces.