Comparing Nutrients in 1 pound Boiled Young Lima Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19.2% 558kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	10% 7.4g	4.3% 3.13g	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	64.5% 24.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	55% 31g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	NA	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	NA	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	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	NA	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	76% 2585mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	NA	11mg per day for Men 19-50 years
Water	8.23% 305g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Young Lima Beans versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Young Lima Beans has 5.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Young Lima Beans has 2.1 times more Calcium, 4.9 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 17.5 times more Sodium than Boiled and Drained Young Lima Beans.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Lima Beans has 2.4 times more Sugars, 2.1 times more Fiber and 3.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Young Lima Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.