Comparing Nutrients in 7 ounces Baked Red Potatoes VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Baked Red Potatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	5.95% 173kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	36% 47g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	4.46% 3.23g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	29.5% 0.38mg	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	13.4% 53.6μg	13% 51.6μg	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	27.8% 25mg	22.3% 20mg	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	1.06% 0.16mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	67.3% 0.61mg	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	17.4% 1.4mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	108% 2.5mg	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	20.4% 143mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Boiled Young Lima Beans:

• Baked Whole Red Potatoes have 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.2 times more Vitamin C than Boiled and Drained Young Lima Beans.
• While Boiled and Drained Young Lima Beans contain 15 times more Vitamin A, 1.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Young Lima Beans have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Boiled Young Lima Beans:

• Boiled and Drained Young Lima Beans contain 3.6 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 2.6 times more Magnesium, 7.2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Young Lima Beans have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Young Lima Beans contain 1.4 times more Energy, 3.3 times more Omega 3, 3 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Young Lima Beans have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.