Comparing Nutrients in 1 pound Frozen Baby Lima beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Baby Lima beans	23%	3%	74%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Baby Lima beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	20.6% 599kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	71.6% 27.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	61.5% 34.4g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Baby Lima beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	105% 1.37mg	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	31.8% 127μg	10.2% 41μg	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	42% 37.6mg	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Baby Lima beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	16% 159mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	108% 0.98mg	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	125% 10mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	31.8% 0.73mg	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	67.4% 472mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.02% 297g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Baby Lima beans VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Baby Lima beans versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Baby Lima beans vs Baked Potato Flesh:

• 1 pound of Frozen Baby Lima beans has 3.6 times more Vitamin B2 and 3.1 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Baked Potato Flesh provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Frozen Baby Lima beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Baby Lima beans vs Baked Potato Flesh:

• 1 pound of Frozen Baby Lima beans has 7 times more Calcium, 6.3 times more Iron, 2 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus, 7 times more Selenium, 10.4 times more Sodium and 2.2 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.7 times more Copper than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Baked Potato Flesh contain similar levels of Potassium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Baby Lima beans has 1.4 times more Energy, 7 times more Omega 3, 4 times more Fiber and 3.9 times more Protein than Baked Potato Flesh.
• Both Frozen Baby Lima beans and Baked Potato Flesh offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Frozen Baby Lima beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.