Comparing Nutrients in 300 calories Thin Seeded Lima Beans VS Baked Red Potatoes

Weight per 300 calories

• Thin Seeded Lima Beans: 89.6g
• Baked Red Potatoes: 345g

Thin Seeded Lima Beans have 3.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Thin Seeded Lima Beans or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Thin Seeded Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	7.22% 0.12g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	52% 67.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.45g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	48.5% 18.4g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	33% 18.5g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.53mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	56.2% 0.73mg	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	89.6% 358μg	23.3% 93μg	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	48.3% 43.4mg	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	4.18% 0.63mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.25% 72.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	66.7% 0.6mg	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	69.3% 5.54mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	26% 0.6mg	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	47.3% 331mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.27μg	NA	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.29% 11g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Thin Seeded Lima Beans vs Baked Red Potatoes:

• Raw Thin Seeded Lima Beans have 2.1 times more Vitamin B1, 3.8 times more Vitamin B9 and 2.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin K than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw Thin Seeded Lima Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Thin Seeded Lima Beans vs Baked Red Potatoes:

• Raw Thin Seeded Lima Beans have 2.3 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium and 24.5 times more Water than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Thin Seeded Lima Beans have 2.2 times more Omega 3, 1.5 times more Sugars, 3 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Raw Thin Seeded Lima Beans and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Thin Seeded Lima Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.