Comparing Nutrients in 300 calories Young Lima Beans VS Potato Skin

Weight per 300 calories

• Young Lima Beans: 266g
• Potato Skin: 517g

Young Lima Beans have 1.9 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Young Lima Beans or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Potato Skin	17%	1%	82%

Macro Nutrients

	Young Lima Beans	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	34.2% 13g	34% 13g	38g per day for Men 19-50 years
Protein	32.4% 18g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.95% 26.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.9mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	95% 1.24mg	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	22.6% 90μg	22% 88μg	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	69% 62mg	65.5% 59mg	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	5.66% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Potato Skin	Recommended Dietary Allowance
Calcium	9.03% 90mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	243% 2.2mg	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	104% 8.34mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	135% 3.1mg	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	51.6% 361mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.78μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.2mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	5.04% 186g	11.6% 431g	3700g per day for Men 19-50 years

Young Lima Beans VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Young Lima Beans or Potato Skin?

Lets compare vitamin content per 300 calories of Young Lima Beans vs Potato Skin:

• 300 calories of Young Lima Beans have 5.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Young Lima Beans.
• Both Young Lima Beans and Potato Skin provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• Both Raw Young Lima Beans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Young Lima Beans vs Potato Skin:

• 300 calories of Young Lima Beans have 1.3 times more Magnesium, 1.8 times more Phosphorus and 3.1 times more Selenium than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.7 times more Calcium, 2.6 times more Copper, 2 times more Iron, 1.7 times more Potassium and 2.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Potato Skin contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Young Lima Beans have 7 times more Omega 3 and 1.4 times more Protein than Potato Skin.
• Both Young Lima Beans and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Young Lima Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 300 calories.