Comparing Nutrients in 7 ounces Baked White Potatoes VS Boiled Fordhook Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Baked White Potatoes	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	6.3% 183kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	3.67% 2.66g	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	0.57% 0.42g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.24g	g per day for Men 19-50 years
Fiber	11% 4.17g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	18.6% 0.24mg	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	10.4% 41.7μg	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	28.2% 25.4mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	2% 20mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	56% 1.3mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.9% 145g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Fordhook Frozen Young Lima Beans.
• While Boiled and Drained Fordhook Frozen Young Lima Beans contain 10 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 7.3 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Vitamin C per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Boiled Fordhook Frozen Young Lima Beans:

• Baked Whole White Potatoes have 1.8 times more Potassium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• While Boiled and Drained Fordhook Frozen Young Lima Beans contain 3 times more Calcium, 1.3 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 9.9 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Fordhook Frozen Young Lima Beans contain 3.5 times more Omega 3, 2.5 times more Fiber and 2.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Fordhook Frozen Young Lima Beans have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.