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

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Large Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.87% 228kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	40% 52g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	36.6% 14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.6% 0.32mg	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	5.22% 0.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	41% 165μg	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	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	59.3% 4.74mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	NA	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	31.5% 220mg	NA	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	NA	11mg per day for Men 19-50 years
Water	3.74% 138g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Large 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 Large Lima Beans vs Frozen Roasted Potatoes with Salt:

• Both Boiled Large Lima Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Boiled Large Lima Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Boiled Large Lima Beans have 4.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 149 times more Sodium than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• Both Boiled Large Lima Beans as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Large Lima Beans have 4.2 times more Sugars, 2.7 times more Fiber and 3.5 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 Large Lima Beans.
• Both Boiled Large Lima Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per seven ounces.