Comparing Nutrients in 300 calories Boiled Large Lima Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Boiled Large Lima Beans: 261g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more energy per unit of mass than Boiled Large Lima Beans, which is above average in comparison to other foods. Boiled Large Lima Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Large Lima Beans or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Large Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	8.48% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	0.75% 0.54g	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	0% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	48% 18.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	24.7% 0.32mg	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	54% 217μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	24.4% 22mg	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	3.13% 0.47mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.35% 5.2μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.43% 44.3mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.74μg	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	78% 6.23mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	58.5% 1.35mg	17.7% 0.41mg	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	41.4% 290mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	39% 1325mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.2mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	4.92% 182g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Large Lima Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Large Lima Beans have 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 5.3 times more Vitamin B9, 2.5 times more Vitamin E and 1.2 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Vitamin B3 and more Vitamin C than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Large Lima Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Large Lima Beans have 1.8 times more Calcium, 2.3 times more Copper, 4.5 times more Iron, 2.2 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 63 times more Selenium, 3.3 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 139.6 times more Sodium than Boiled Large Lima Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled Large Lima Beans have 4 times more Omega 3, 14 times more Sugars, 4.3 times more Fiber and 4.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.6 times more Fat, 8.7 times more Saturated Fat and 1.7 times more Omega 6 than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Large Lima Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.