Comparing Nutrients in 1 pound Baked White Potatoes VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Baked White Potatoes	Young Lima Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.55% 1.3g	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	70.4% 91g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	9.26% 6.7g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	71% 0.93mg	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	38.6% 154μg	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	118% 106mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Young Lima Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	160% 1.44mg	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	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	240% 5.5mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	62.3% 2118mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.6% 319g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Young Lima Beans:

• Baked Whole White Potatoes have 1.6 times more Vitamin B5 than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 10 times more Vitamin A, 4.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin C, 8 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Lima Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Young Lima Beans:

• Raw Young Lima Beans contain 3.4 times more Calcium, 2.5 times more Copper, 4.9 times more Iron, 2.1 times more Magnesium, 6.4 times more Manganese, 1.8 times more Phosphorus, 3.6 times more Selenium and 2.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Lima Beans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Young Lima Beans contain 9.1 times more Omega 3, 5.8 times more Omega 6, 2.3 times more Fiber and 3.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Lima Beans have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.