Comparing Nutrients in 1 kilogram Boiled Fordhook Frozen Young Lima Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Potato Skin	Recommended Dietary Allowance
Energy	35.5% 1030kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	96% 124g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	139% 53g	65.8% 25g	38g per day for Men 19-50 years
Protein	108% 60.7g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Potato Skin	Recommended Dietary Allowance
Calcium	30% 300mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	470% 4.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	282% 6.5mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.7% 730g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Fordhook Frozen Young Lima Beans versus 1 kg of Potato Skin 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 vs Potato Skin:

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans has 3.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.2 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Potato Skin provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Fordhook Frozen Young Lima Beans vs Potato Skin:

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans has 1.8 times more Magnesium, 2.6 times more Phosphorus, 6.9 times more Sodium and 2.1 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.5 times more Copper, 1.8 times more Iron and 1.4 times more Potassium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Potato Skin contain similar levels of Calcium and Manganese per one kilogram.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans has 1.8 times more Energy, 5.3 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Fiber and 2.4 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.