Comparing Nutrients in 300 calories Baked Red Potatoes VS Boiled Fordhook Frozen Young Lima Beans with Salt

Weight per 300 calories

• Baked Red Potatoes: 345g
• Boiled Fordhook Frozen Young Lima Beans with Salt: 291g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Fordhook Frozen Young Lima Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Fordhook Frozen Young Lima Beans with Salt	23%	3%	74%

Macro Nutrients

	Baked Red Potatoes	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	9.65% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	5.4% 3.9g	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	2.1% 1.5g	0.84% 0.61g	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	% 1.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 3.3g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	14% 7.93g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	3.24% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	9.5% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	27.3% 0.36mg	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	23.3% 93μg	15.3% 61μg	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	48.3% 43.4mg	41.4% 37.3mg	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	1.84% 0.28mg	5.63% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Fordhook Frozen Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	8.74% 87.4mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	55% 0.5mg	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	30% 2.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	82% 1.9mg	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	35.5% 248mg	40.4% 283mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	3.18% 1.75μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	56% 842mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	7.15% 264g	5.74% 213g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Boiled Fordhook Frozen Young Lima Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Fordhook Frozen Young Lima Beans with Salt?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 300 calories of Baked Red Potatoes have 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Fordhook Frozen Young Lima Beans with Salt.
• Both Baked Red Potatoes and Boiled Fordhook Frozen Young Lima Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 300 calories.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Boiled Fordhook Frozen Young Lima Beans with Salt:

• 300 calories of Baked Red Potatoes have 1.2 times more Copper, 2.1 times more Potassium and 1.2 times more Water than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 300 kcal of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contain 2.8 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 20.3 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Fordhook Frozen Young Lima Beans with Salt contain similar levels of Phosphorus per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.2 times more Carbohydrate and 1.3 times more Sugars than Boiled Fordhook Frozen Young Lima Beans with Salt.
• While 300 kcal of Boiled and Drained Fordhook Frozen Young Lima Beans with Salt contain 3 times more Omega 3, 2.5 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Fordhook Frozen Young Lima Beans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled and Drained Fordhook Frozen Young Lima Beans with Salt provide inadequate amounts of Omega 6 in 300 calories.