Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Canned Young Lima Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	NA	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	14.5% 19g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	9.7% 3.7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.76% 0.088mg	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	NA	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	11.5% 10.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Frozen Roasted Potatoes with Salt	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	25.5% 0.23mg	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	8.86% 0.71mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	NA	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	NA	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	NA	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Young Lima Beans with Liquids and Salt per 5 oz

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

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

• 5 oz of Canned Young Lima Beans Solids and Liquids with Salt contain 4.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium than Canned Young Lima Beans with Liquids and Salt.
• While 5 oz of Canned Young Lima Beans Solids and Liquids with Salt contain 1.9 times more Calcium and 3.2 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Young Lima Beans with Liquids and 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 Frozen Roasted Potatoes with Salt have 1.8 times more Energy and 2 times more Carbohydrate than Canned Young Lima Beans with Liquids and Salt.
• While 5 oz of Canned Young Lima Beans Solids and Liquids with Salt contain 1.4 times more Fiber and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.