Comparing Nutrients in 1 kilogram Large Lima Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Large Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	117% 3380kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	NA	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	488% 634g	201% 262g	130g per day for Men 19-50 years
Sugars	117% 85g	9.5% 6.9g	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	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	500% 190g	68.4% 26g	38g per day for Men 19-50 years
Protein	383% 215g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	423% 5.07mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2.02mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.12mg	NA	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	988% 3950μg	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	81% 810mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	822% 7.4mg	NA	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	939% 75mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	533% 2240mg	NA	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	NA	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	550% 3850mg	NA	700mg per day for Men 19-50 years
Potassium	507% 17240mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	257% 28.3mg	NA	11mg per day for Men 19-50 years
Water	2.75% 102g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Large Lima Beans VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Large Lima Beans vs Frozen Roasted Potatoes with Salt:

• Both Raw Large Lima Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Raw Large Lima Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Large Lima Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Large Lima Beans has 5.4 times more Calcium, 15 times more Iron and 3.8 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 16.6 times more Sodium than Raw Large Lima Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Large Lima Beans has 2.7 times more Energy, 2.4 times more Carbohydrate, 12.3 times more Sugars, 7.3 times more Fiber and 9.7 times more Protein than Frozen Roasted Potatoes with Salt.