Comparing Nutrients in 1 kilogram Lima beans, immature seeds, frozen, fordhook, unprepared VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Lima beans, immature seeds, frozen, fordhook, unprepared	Baked White Potatoes	Recommended Dietary Allowance
Energy	36.6% 1060kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	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	153% 198g	162% 211g	130g per day for Men 19-50 years
Sugars	19% 14g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	145% 55g	55.3% 21g	38g per day for Men 19-50 years
Protein	114% 64g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Lima beans, immature seeds, frozen, fordhook, unprepared	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	162% 2.1mg	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	80% 320μg	95% 380μg	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	214% 193mg	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	48% 7.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lima beans, immature seeds, frozen, fordhook, unprepared	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	141% 1.27mg	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	189% 15mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	82% 1.9mg	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	106% 740mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	141% 4780mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.5% 721g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Lima beans, immature seeds, frozen, fordhook, unprepared vs Baked White Potatoes:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 11 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin C, 18 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lima beans, immature seeds, frozen, fordhook, unprepared vs Baked White Potatoes:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 2.4 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 3.4 times more Selenium, 8.3 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Copper than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Baked Whole White Potatoes have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 3.7 times more Omega 3, 2.6 times more Fiber and 3 times more Protein than Baked Whole White Potatoes.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.