Comparing Nutrients in 500 calories Young Lima Beans VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Young Lima Beans: 443g
• Frozen Roasted Potatoes with Salt: 394g

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

Discover which food has more nutrients per 500 calories - Young Lima Beans or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.92% 3.8g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	37.6% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	7.37% 1.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.2g	79% 103g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	3.75% 2.7g	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	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	57% 21.7g	27% 10.2g	38g per day for Men 19-50 years
Protein	54% 30.3g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.9% 44.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	NA	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	37.6% 150μg	NA	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	115% 104mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.44% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	NA	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	174% 14mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	NA	420mg per day for Men 19-50 years
Manganese	234% 5.38mg	NA	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	86% 602mg	NA	700mg per day for Men 19-50 years
Potassium	60.8% 2066mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.96μg	NA	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	NA	11mg per day for Men 19-50 years
Water	8.4% 311g	7.24% 268g	3700g per day for Men 19-50 years

Young Lima Beans VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Young Lima Beans or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• 500 calories of Young Lima Beans have 15.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• 500 calories of Young Lima Beans have 2.5 times more Calcium and 7.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 33.1 times more Sodium than Raw Young Lima Beans.
• Both Young Lima Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Young Lima Beans have 2.1 times more Fiber and 3.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Young Lima Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.