Comparing Nutrients in 7 ounces Potato Skin VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Potato Skin	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	3.24% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	14% 0.18mg	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	8.43% 33.7μg	25% 99μg	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	25% 22.6mg	0% 0mg	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	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

	Potato Skin	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	39.7% 0.36mg	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	80.4% 6.43mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	31.3% 0.72mg	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	10.8% 75.4mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Large Lima Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Canned Large Lima Beans:

• 7 ounces of Potato Skin have 4 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin C than Canned Large Lima Beans.
• While 7 oz of Canned Large Lima Beans contain 2.6 times more Vitamin B1 and 2.9 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned Large Lima Beans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Canned Large Lima Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Canned Large Lima Beans:

• 7 ounces of Potato Skin have 1.4 times more Calcium, 2.4 times more Copper, 1.8 times more Iron, 1.7 times more Manganese and 1.9 times more Potassium than Canned Large Lima Beans.
• While 7 oz of Canned Large Lima Beans contain 1.7 times more Magnesium, 1.9 times more Phosphorus, 15 times more Selenium, 33.6 times more Sodium and 1.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Canned Large Lima Beans contain similar levels of Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Large Lima Beans contain 1.4 times more Energy, 1.9 times more Fiber and 1.9 times more Protein than Raw Potato Skin.
• Both Potato Skin and Canned Large Lima Beans offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Potato Skin as well as Canned Large Lima Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.