Comparing Nutrients in 1 kilogram Boiled Baby Frozen Young Lima Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	36.2% 1050kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	151% 196g	130g per day for Men 19-50 years
Sugars	19% 13.7g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	126% 48g	47.4% 18g	38g per day for Men 19-50 years
Protein	119% 66.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	163% 2.12mg	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	67.5% 270μg	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	64.4% 58mg	140% 126mg	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	42.7% 6.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	28% 280mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	193% 1.74mg	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	245% 19.6mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	353% 8.13mg	75.2% 1.73mg	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	160% 1120mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19.6% 724g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Baby Frozen Young Lima Beans vs Baked Red Potatoes:

• Boiled and Drained Baby Frozen Young Lima Beans have 8 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Baby Frozen Young Lima Beans vs Baked Red Potatoes:

• Boiled and Drained Baby Frozen Young Lima Beans have 3.1 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Potassium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Baked Whole Red Potatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.2 times more Energy, 3.1 times more Omega 3, 2.7 times more Fiber and 2.9 times more Protein than Baked Whole Red Potatoes.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Baked Whole Red Potatoes have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.