Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Boiled Fordhook Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Baked Red Potatoes	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	30% 870kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	149% 193g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	18.5% 13.4g	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	6.07% 4.4g	2.9% 2.1g	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	% 5.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 11.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	139% 53g	38g per day for Men 19-50 years
Protein	41% 23g	108% 60.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	94% 1.22mg	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	67.5% 270μg	52.5% 210μg	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	140% 126mg	142% 128mg	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	5.33% 0.8mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	87.5% 7mg	228% 18mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	282% 6.5mg	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	103% 720mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	19.7% 730g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Fordhook Frozen Young Lima Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Boiled Fordhook Frozen Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Boiled Fordhook Frozen Young Lima Beans:

• 1 kilogram of Baked Red Potatoes has 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Fordhook Frozen Young Lima Beans.
• While 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans contains 1.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Fordhook Frozen Young Lima Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per one kilogram.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Boiled Fordhook Frozen Young Lima Beans:

• 1 kilogram of Baked Red Potatoes has 1.8 times more Potassium than Boiled Fordhook Frozen Young Lima Beans.
• While 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans contains 3.3 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 5.8 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Fordhook Frozen Young Lima Beans contain similar levels of Copper per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans contains 3.5 times more Omega 3, 2.9 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Fordhook Frozen Young Lima Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled and Drained Fordhook Frozen Young Lima Beans provide inadequate amounts of Omega 6 in one kilogram.