Comparing Nutrients in 1 kilogram Boiled Large Lima Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Large Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	39.7% 1150kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	34% 11g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.94% 1.18g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	212% 275g	130g per day for Men 19-50 years
Sugars	40% 29g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	184% 70g	60.5% 23g	38g per day for Men 19-50 years
Protein	139% 78g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	132% 1.72mg	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	208% 830μg	55% 220μg	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	0% 0mg	131% 118mg	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	12% 1.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	299% 24mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	95% 2.2mg	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	159% 1110mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19% 698g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Large Lima Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Large Lima Beans have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B9 and 1.8 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.1 times more Vitamin B3 and more Vitamin C than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 1 kg.
• Both Boiled Large Lima Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Large Lima Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Large Lima Beans have 1.3 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 45 times more Selenium and 2.4 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 195.5 times more Sodium than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Large Lima Beans have 2.9 times more Omega 3, 10 times more Sugars, 3 times more Fiber and 3.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Energy, 13.5 times more Fat, 12.2 times more Saturated Fat, 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.