Comparing Nutrients in 1 kilogram Boiled Large Lima Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Large Lima Beans	Potato Skin	Recommended Dietary Allowance
Energy	39.7% 1150kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.94% 1.18g	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	161% 209g	96% 124g	130g per day for Men 19-50 years
Sugars	40% 29g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	184% 70g	65.8% 25g	38g per day for Men 19-50 years
Protein	139% 78g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	208% 830μg	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	0% 0mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Potato Skin	Recommended Dietary Allowance
Calcium	17% 170mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	159% 1110mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19% 698g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Large Lima Beans VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Large 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 Large Lima Beans vs Potato Skin:

• 1 kilogram of Boiled Large Lima Beans has 7.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 4.9 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin C than Boiled Large Lima Beans.
• 1 kilogram of Boiled Large Lima Beans have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled Large 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 Large Lima Beans vs Potato Skin:

• 1 kilogram of Boiled Large Lima Beans has 1.9 times more Magnesium, 2.9 times more Phosphorus, 1.2 times more Potassium, 15 times more Selenium and 2.7 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.8 times more Calcium, 1.8 times more Copper and 1.4 times more Iron than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Potato Skin contain similar levels of Manganese per one kilogram.
• 1 kilogram of Boiled Large Lima Beans lack sufficient amounts of Calcium
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Large Lima Beans has 2 times more Energy, 5.2 times more Omega 3, 1.7 times more Carbohydrate, 2.8 times more Fiber and 3 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Large Lima Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.