Comparing Nutrients in 14 ounces Large Lima Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Large Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	46.3% 1341kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	194% 252g	60% 77.8g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	198% 75.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	152% 85g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	392% 1568μg	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	0% 0mg	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	19% 2.86mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	32% 321mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	326% 2.94mg	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	373% 30mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	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	218% 1528mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	201% 6842mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Large Lima Beans vs Baked Red Potatoes:

• Raw Large Lima Beans have 7 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B5, 2.4 times more Vitamin B6, 14.6 times more Vitamin B9, 9 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Large Lima Beans 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 Large Lima Beans vs Baked Red Potatoes:

• Raw Large Lima Beans have 9 times more Calcium, 4.3 times more Copper, 10.7 times more Iron, 8 times more Magnesium, 9.7 times more Manganese, 5.3 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Sodium and 7.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.5 times more Water than Raw Large Lima Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Large Lima Beans have 3.9 times more Energy, 6.3 times more Omega 3, 4.4 times more Omega 6, 3.2 times more Carbohydrate, 5.9 times more Sugars, 10.6 times more Fiber and 9.3 times more Protein than Baked Whole Red Potatoes.
• Both Raw Large Lima Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.