Comparing Nutrients in 14 ounces Baked White Potatoes VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Baked White Potatoes	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	12.6% 365kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	63.7% 83g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	16% 11.5g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	73% 27.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	49% 0.64mg	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	37.7% 151μg	82.4% 329μg	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	0% 0mg	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	1.06% 0.16mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	104% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	31.8% 2.54mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	89% 2.05mg	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	42.5% 298mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	8.1% 299g	7.5% 277g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.6 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B9 and 4.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Large Lima Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Boiled Large Lima Beans:

• Boiled Large Lima Beans contain 1.7 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 9 times more Selenium and 2.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Large Lima Beans have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Large Lima Beans contain 3.5 times more Omega 3, 1.9 times more Sugars, 3.3 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Large Lima Beans have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.