Comparing Nutrients in 5 ounces Canned Large Lima Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Large Lima Beans	24%	2%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Large Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.86% 112kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	18% 6.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Large Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	17.7% 71μg	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	0% 0mg	2.68% 2.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Large Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	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	32% 2.57mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	NA	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	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	15% 105mg	NA	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	NA	11mg per day for Men 19-50 years
Water	2.95% 109g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Large Lima Beans VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Large Lima Beans versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Large Lima Beans vs Frozen Roasted Potatoes with Salt:

• Both Canned Large Lima Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Canned Large Lima Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Large Lima Beans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Large Lima Beans have 1.4 times more Calcium and 3.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2 times more Potassium than Canned Large Lima Beans.
• Both Canned Large Lima Beans and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Large Lima Beans have 1.8 times more Fiber and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Energy and 1.8 times more Carbohydrate than Canned Large Lima Beans.