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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Potato Skin	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	20% 580kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	115% 149g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	126% 48g	38g per day for Men 19-50 years
Protein	46% 25.7g	88% 49.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	70% 0.91mg	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	125% 500μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	30% 300mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	200% 1.8mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	158% 3.63mg	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	106% 740mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	224% 3360mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	21% 771g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Canned Large Lima Beans:

• 1 kilogram of Potato Skin has 4 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin C than Canned Large Lima Beans.
• While 1 kg of Canned Large Lima Beans contains 2.6 times more Vitamin B1 and 2.9 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned Large Lima Beans provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Large Lima Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Canned Large 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 Canned Large Lima Beans:

• 1 kilogram of Potato Skin has 1.4 times more Calcium, 2.4 times more Copper, 1.8 times more Iron, 1.7 times more Manganese and 1.9 times more Potassium than Canned Large Lima Beans.
• While 1 kg of Canned Large Lima Beans contains 1.7 times more Magnesium, 1.9 times more Phosphorus, 15 times more Selenium, 33.6 times more Sodium and 1.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Canned Large Lima Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Large Lima Beans contains 1.4 times more Energy, 1.9 times more Fiber and 1.9 times more Protein than Raw Potato Skin.
• Both Potato Skin and Canned Large Lima Beans offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Potato Skin as well as Canned Large Lima Beans provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.