Comparing Nutrients in 1 kilogram Boiled Fordhook Frozen Young Lima Beans with Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	35.5% 1030kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	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	149% 193g	151% 196g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	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	2.9% 2.1g	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	% 0g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 4.5g	g per day for Men 19-50 years
Fiber	139% 53g	47.4% 18g	38g per day for Men 19-50 years
Protein	108% 60.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	52.5% 210μg	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	142% 128mg	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	19.3% 2.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	30% 300mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	228% 18mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	282% 6.5mg	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	139% 970mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	193% 2890mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19.7% 730g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans with Salt VS Baked Red Potatoes per 1 kg

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

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

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans with Salt has 1.2 times more Vitamin B2 than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Baked Red Potatoes provide similar amounts of Vitamin B1 and Vitamin C per one kilogram.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans with Salt has 3.3 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 24.1 times more Sodium and 1.9 times more Zinc than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 1.8 times more Potassium than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Baked Red Potatoes contain similar levels of Copper per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans with Salt has 3.5 times more Omega 3, 2.9 times more Fiber and 2.6 times more Protein than Baked Red Potatoes.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in one kilogram.