Comparing Nutrients in 7 ounces Boiled Baby Frozen Young Lima Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.2% 208kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.7% 38.6g	40% 52g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	1.9% 1.37g	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	25% 9.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	23.6% 13g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	7.94% 31.8μg	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	12.8% 11.5mg	3.75% 3.37mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	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	48.6% 3.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	NA	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	31.8% 222mg	NA	700mg per day for Men 19-50 years
Potassium	24% 816mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	NA	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	NA	11mg per day for Men 19-50 years
Water	3.9% 144g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Baby Frozen Young Lima Beans VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Baby Frozen Young Lima Beans versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Baby Frozen Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Baby Frozen Young Lima Beans have 3.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Baby Frozen Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Baby Frozen Young Lima Beans have 1.9 times more Calcium and 3.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 10.3 times more Sodium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled Baby Frozen Young Lima Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Baby Frozen Young Lima Beans have 1.8 times more Fiber and 3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled Baby Frozen Young Lima Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per seven ounces.