Comparing Nutrients in 1 pound Young Lima Beans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Young Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.7% 513kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	70.4% 91g	161% 209g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	8.76% 6.35g	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	58.5% 22.2g	94% 36g	38g per day for Men 19-50 years
Protein	55.4% 31g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Baked Potato Skin	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	82% 0.98mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	214% 2.8mg	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	38.6% 154μg	25% 100μg	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	118% 106mg	68% 61.2mg	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	9.68% 1.45mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	15.4% 154mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	412% 3.7mg	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	178% 14.2mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	121% 2.8mg	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	88% 617mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	62.3% 2118mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.6% 319g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Young Lima Beans versus 1 lb of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Young Lima Beans vs Baked Potato Skin:

• 1 pound of Young Lima Beans has 1.8 times more Vitamin B1, 1.5 times more Vitamin B9, 1.7 times more Vitamin C, 8 times more Vitamin E and 3.3 times more Vitamin K than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.1 times more Vitamin B3, 3.5 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Young Lima Beans.
• Both Young Lima Beans and Baked Potato Skin provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Young Lima Beans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Lima Beans vs Baked Potato Skin:

• 1 pound of Young Lima Beans has 1.3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.6 times more Selenium and 1.6 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.6 times more Copper and 2.2 times more Iron than Raw Young Lima Beans.
• Both Young Lima Beans and Baked Potato Skin contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Lima Beans has 13.6 times more Omega 3 and 1.6 times more Protein than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.8 times more Energy, 2.3 times more Carbohydrate and 1.6 times more Fiber than Raw Young Lima Beans.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Young Lima Beans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one pound.