Comparing Nutrients in 1 pound Baked White Potatoes VS Canned Young Lima Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Baked White Potatoes	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	14.4% 417kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	46.5% 60.5g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	43% 16.3g	38g per day for Men 19-50 years
Protein	17% 9.53g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	21.6% 0.28mg	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	43% 172μg	18% 72.6μg	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	63.5% 57mg	36.8% 33mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	81.6% 0.73mg	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	36.3% 2.9mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	138% 3.18mg	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	48.6% 340mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.95% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Canned Young Lima Beans with Liquids and Salt:

• Baked Whole White Potatoes have 1.7 times more Vitamin B1, 2.9 times more Vitamin B3, 4 times more Vitamin B5, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Baked Whole White Potatoes and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Canned Young Lima Beans with Liquids and Salt:

• Baked Whole White Potatoes have 1.9 times more Potassium than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 2.8 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 2.2 times more Selenium, 36 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.3 times more Energy and 1.6 times more Carbohydrate than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 3 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.