Comparing Nutrients in 7 ounces Baked Potato Flesh VS Boiled Baby Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Baked Potato Flesh	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	6.36% 185kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.75% 2.7g	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	7.83% 2.98g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.03% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	17.6% 0.23mg	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	4.47% 18μg	7.94% 31.8μg	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	28.2% 25.4mg	12.8% 11.5mg	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	0.53% 0.079mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	43.4% 0.39mg	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	8.7% 0.69mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	70% 1.6mg	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	14% 99mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Baby Frozen Young Lima Beans per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Baby Frozen Young Lima Beans.
• While 7 oz of Boiled and Drained Baby Frozen Young Lima Beans contain 2.6 times more Vitamin B2, 1.8 times more Vitamin B9, 16 times more Vitamin E and 17.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Boiled Baby Frozen Young Lima Beans:

• 7 oz of Boiled and Drained Baby Frozen Young Lima Beans contain 5.6 times more Calcium, 5.6 times more Iron, 2.2 times more Magnesium, 5 times more Manganese, 2.2 times more Phosphorus, 5.7 times more Selenium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Baby Frozen Young Lima Beans contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.2 times more Sugars than Boiled Baby Frozen Young Lima Beans.
• While 7 oz of Boiled and Drained Baby Frozen Young Lima Beans contain 4.7 times more Omega 3, 3.2 times more Fiber and 3.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Baby Frozen Young Lima Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Baby Frozen Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.