Comparing Nutrients in 1 kilogram Potato Skin VS Boiled Baby Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Potato Skin	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	20% 580kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	150% 195g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	65.8% 25g	126% 48g	38g per day for Men 19-50 years
Protein	46% 25.7g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	88.5% 1.15mg	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	42.5% 170μg	40% 160μg	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	127% 114mg	64.4% 58mg	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	NA	42.7% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	30% 300mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	219% 1.97mg	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	405% 32.4mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	353% 8.13mg	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	54.3% 380mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	19.6% 724g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Baby Frozen Young Lima Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Boiled Baby Frozen Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Boiled Baby Frozen Young Lima Beans:

• 1 kilogram of Potato Skin has 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 2 times more Vitamin C than Boiled Baby Frozen Young Lima Beans.
• While 1 kg of Boiled and Drained Baby Frozen Young Lima Beans contains 3.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Boiled Baby Frozen Young Lima Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Boiled Baby Frozen Young Lima Beans:

• 1 kilogram of Potato Skin has 2.1 times more Copper and 1.7 times more Iron than Boiled Baby Frozen Young Lima Beans.
• While 1 kg of Boiled and Drained Baby Frozen Young Lima Beans contains 2.4 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus, 5.7 times more Selenium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Baby Frozen Young Lima Beans contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Baby Frozen Young Lima Beans contains 1.8 times more Energy, 4.7 times more Omega 3, 1.6 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled and Drained Baby Frozen Young Lima Beans provide inadequate amounts of Omega 6 in one kilogram.