Comparing Nutrients in 1 pound Lima beans, immature seeds, frozen, fordhook, unprepared VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Lima beans, immature seeds, frozen, fordhook, unprepared	Baked Red Potatoes	Recommended Dietary Allowance
Energy	16.6% 481kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	69% 90g	68.4% 89g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	65.7% 25g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	52% 29g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Lima beans, immature seeds, frozen, fordhook, unprepared	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	36.3% 145μg	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	97% 87.5mg	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	21.8% 3.27mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lima beans, immature seeds, frozen, fordhook, unprepared	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 109mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	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	85.6% 6.85mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	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	48% 336mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	63.8% 2168mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Lima beans, immature seeds, frozen, fordhook, unprepared vs Baked Red Potatoes:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 11 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin C, 9 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Lima beans, immature seeds, frozen, fordhook, unprepared vs Baked Red Potatoes:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 2.7 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 4.8 times more Sodium and 1.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Copper than Lima beans, immature seeds, frozen, fordhook, unprepared.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Baked Whole Red Potatoes have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Lima beans, immature seeds, frozen, fordhook, unprepared have 1.2 times more Energy, 3.7 times more Omega 3, 3.1 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared and Baked Whole Red Potatoes have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Lima beans, immature seeds, frozen, fordhook, unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.