Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Baked Red Potatoes	Large Lima Beans	Recommended Dietary Allowance
Energy	30% 870kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	488% 634g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	117% 85g	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	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	500% 190g	38g per day for Men 19-50 years
Protein	41% 23g	383% 215g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	423% 5.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	394% 5.12mg	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	988% 3950μg	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	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	5.33% 0.8mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Large Lima Beans	Recommended Dietary Allowance
Calcium	9% 90mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	822% 7.4mg	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	87.5% 7mg	939% 75mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	533% 2240mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	727% 16.7mg	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	550% 3850mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	507% 17240mg	3400mg per day for Men 19-50 years
Selenium	NA	131% 72μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	257% 28.3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.75% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Large Lima Beans:

• Baked Whole Red Potatoes have more Vitamin C than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 7 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B5, 2.4 times more Vitamin B6, 14.6 times more Vitamin B9, 9 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Large Lima Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Baked Whole Red Potatoes as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Large Lima Beans:

• Baked Whole Red Potatoes have 7.5 times more Water than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 9 times more Calcium, 4.3 times more Copper, 10.7 times more Iron, 8 times more Magnesium, 9.7 times more Manganese, 5.3 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Sodium and 7.1 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Large Lima Beans contain 3.9 times more Energy, 6.3 times more Omega 3, 4.4 times more Omega 6, 3.2 times more Carbohydrate, 5.9 times more Sugars, 10.6 times more Fiber and 9.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Large Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.