Comparing Nutrients in 7 ounces Baked White Potatoes VS Canned Young Lima Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Baked White Potatoes	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	20.3% 26.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	9.46% 0.12mg	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	19% 75.4μg	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	27.8% 25mg	16% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	35.7% 0.32mg	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	16% 1.27mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	60.4% 1.4mg	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	21.3% 149mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Canned Young Lima Beans with Liquids and Salt:

• Baked Whole White Potatoes have 1.7 times more Vitamin B1, 2.9 times more Vitamin B3, 4 times more Vitamin B5, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Baked Whole White Potatoes and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Baked Whole White Potatoes as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Canned Young Lima Beans with Liquids and Salt:

• Baked Whole White Potatoes have 1.9 times more Potassium than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 2.8 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 2.2 times more Selenium, 36 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.3 times more Energy and 1.6 times more Carbohydrate than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 3 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.