Comparing Nutrients in 1 pound Boiled Young Lima Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Young Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.2% 558kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	96% 125g	130g per day for Men 19-50 years
Sugars	10% 7.4g	1.8% 1.3g	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	0% 0g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	55% 31g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	60% 0.78mg	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	29.5% 118μg	25% 100μg	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	51% 46mg	59.5% 53.5mg	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	4.23% 0.64mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	73% 0.66mg	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	139% 11mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	43% 0.99mg	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	84.2% 590mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.23% 305g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Young Lima Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Young Lima Beans have more Vitamin A, 3.1 times more Vitamin B2 and 2.7 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Boiled and Drained Young Lima Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Young Lima Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Young Lima Beans have 2.5 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 5.7 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium, 20 times more Selenium and 2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 23 times more Sodium than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Lima Beans have 2.8 times more Omega 3, 5.6 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy, 16 times more Fat, 14.8 times more Saturated Fat and 2.7 times more Omega 6 than Boiled and Drained Young Lima Beans.
• Both Boiled and Drained Young Lima Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Young Lima Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.