Comparing Nutrients in 7 ounces Boiled Young Lima Beans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Lima Beans	22%	2%	76%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Young Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Energy	8.4% 244kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	70.3% 91g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	3.83% 2.78g	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	28.2% 10.7g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	94% 1.2mg	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	13% 51.6μg	11% 43.7μg	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	22.3% 20mg	29.8% 26.8mg	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	1.85% 0.28mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	180% 1.62mg	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	60.8% 4.86mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	53% 1.22mg	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	37% 258mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Lima Beans VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Young Lima Beans versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Young Lima Beans vs Baked Potato Skin:

• 7 ounces of Boiled Young Lima Beans have 3.6 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.9 times more Vitamin B3, 3.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Baked Potato Skin provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Boiled and Drained Young Lima Beans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Lima Beans vs Baked Potato Skin:

• 7 ounces of Boiled Young Lima Beans have 1.7 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium and 1.6 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.7 times more Copper and 2.9 times more Iron than Boiled and Drained Young Lima Beans.
• Both Boiled Young Lima Beans and Baked Potato Skin contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Lima Beans have 5 times more Omega 3 and 1.6 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.6 times more Energy, 1.9 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Young Lima Beans.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Lima Beans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.