Comparing Nutrients in 1 kilogram Canned Young Lima Beans with Liquids and Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24.5% 710kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	95% 36g	68.4% 26g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	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	40% 160μg	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	81% 73mg	19% 17mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids and Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	201% 16mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	NA	420mg per day for Men 19-50 years
Manganese	304% 7mg	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	101% 710mg	NA	700mg per day for Men 19-50 years
Potassium	84% 2850mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	168% 2520mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	NA	11mg per day for Men 19-50 years
Water	22% 812g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Young Lima Beans with Liquids and Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Young Lima Beans with Liquids and Salt versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Young Lima Beans with Liquids and Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Young Lima Beans with Liquids and Salt has 4.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Canned Young Lima Beans with Liquids and Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Young Lima Beans with Liquids and Salt has 1.9 times more Calcium and 3.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans with Liquids and Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Young Lima Beans with Liquids and Salt has 1.4 times more Fiber and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.8 times more Energy and 2 times more Carbohydrate than Canned Young Lima Beans Solids and Liquids with Salt.