Comparing Nutrients in 1 pound Boiled Large Lima Beans VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Boiled Large Lima Beans	Boiled Potato Skin	Recommended Dietary Allowance
Energy	18% 522kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.54g	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	73% 95g	60% 78g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	83.6% 31.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	63% 35.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	83.4% 1.1mg	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	94% 376μg	11.3% 45.4μg	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	0% 0mg	26.2% 23.6mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	7.7% 77mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	443% 4mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	136% 11mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	264% 6.07mg	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	72% 503mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.56% 317g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Large Lima Beans VS Boiled Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Large Lima Beans vs Boiled Potato Skin:

• 1 pound of Boiled Large Lima Beans has 5 times more Vitamin B1, 1.5 times more Vitamin B2 and 8.3 times more Vitamin B9 than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 2.9 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin C than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Boiled Potato Skin provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Large Lima Beans have insufficient amounts of Vitamin C
• Both Boiled Large Lima Beans as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Large Lima Beans vs Boiled Potato Skin:

• 1 pound of Boiled Large Lima Beans has 1.4 times more Magnesium, 2.1 times more Phosphorus, 1.2 times more Potassium, 15 times more Selenium and 2.2 times more Zinc than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 2.6 times more Calcium, 3.7 times more Copper, 2.5 times more Iron and 2.6 times more Manganese than Boiled Large Lima Beans.
• 1 pound of Boiled Large Lima Beans lack sufficient amounts of Calcium
• 1 pound of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Large Lima Beans has 1.5 times more Energy, 5.2 times more Omega 3, 1.2 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Boiled Potato Skin.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Large Lima Beans as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in one pound.