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

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Thin Seeded Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	116% 3350kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	201% 262g	130g per day for Men 19-50 years
Sugars	115% 83.2g	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	542% 206g	68.4% 26g	38g per day for Men 19-50 years
Protein	368% 206g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded 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	478% 5.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.27mg	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	1000% 4000μg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	81% 810mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	739% 6.65mg	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	774% 62mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	NA	420mg per day for Men 19-50 years
Manganese	733% 17mg	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	529% 3700mg	NA	700mg per day for Men 19-50 years
Potassium	413% 14030mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	NA	11mg per day for Men 19-50 years
Water	3.26% 121g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Thin Seeded 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 Thin Seeded Lima Beans vs Frozen Roasted Potatoes with Salt:

• Both Raw Thin Seeded Lima Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Raw Thin Seeded 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 Thin Seeded Lima Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Thin Seeded Lima Beans has 5.4 times more Calcium, 12.4 times more Iron and 3.1 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 22.9 times more Sodium than Raw Thin Seeded 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 Thin Seeded Lima Beans has 2.6 times more Energy, 2.4 times more Carbohydrate, 12.1 times more Sugars, 7.9 times more Fiber and 9.3 times more Protein than Frozen Roasted Potatoes with Salt.