Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Baked Red Potatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	12% 345kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	72% 94g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	8.92% 6.47g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	25.8% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	59% 0.77mg	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	26.8% 107μg	25.8% 103μg	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	55.6% 50mg	44.5% 40mg	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	2.1% 0.32mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	20.5% 24.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	135% 1.2mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	216% 4.97mg	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	41% 286mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	66.5% 2262mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	8.22% 304g	7.2% 267g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.2 times more Vitamin C than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 15 times more Vitamin A, 1.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Young Lima Beans have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Young Lima Beans:

• Boiled and Drained Young Lima Beans contain 3.6 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 2.6 times more Magnesium, 7.2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Young Lima Beans have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Lima Beans contain 1.4 times more Energy, 3.3 times more Omega 3, 3 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Young Lima Beans have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.