Comparing Nutrients in 1 pound Boiled Fordhook Frozen Young Lima Beans with Salt VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	16% 467kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	8.4% 6.08g	8.95% 6.5g	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	1.3% 0.95g	2.75% 2g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 2.04g	g per day for Men 19-50 years
Fiber	63.3% 24g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	49% 27.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	74% 0.96mg	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	24% 95μg	30.6% 122μg	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	64.5% 58mg	63.5% 57mg	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	8.77% 1.3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	87.7% 0.79mg	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	103% 8.26mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	34% 0.78mg	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	63% 440mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	87.4% 1311mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.95% 331g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans with Salt VS Baked Red Potatoes per 1 lb

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

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

• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt has 1.2 times more Vitamin B2 than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 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 and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Baked Red Potatoes provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Fordhook Frozen Young Lima Beans with Salt has 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, 24.1 times more Sodium and 1.9 times more Zinc than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 1.8 times more Potassium than Boiled and Drained Fordhook Frozen Young Lima Beans with Salt.
• Both Boiled Fordhook Frozen Young Lima Beans with Salt and Baked Red Potatoes contain similar levels of Copper per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

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