Comparing Nutrients in 7 ounces Baked White Potatoes VS Lima beans, immature seeds, frozen, fordhook, unprepared

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Lima beans, immature seeds, frozen, fordhook, unprepared	24%	3%	73%

Macro Nutrients

	Baked White Potatoes	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Energy	6.3% 183kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	3.8% 2.76g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	20.8% 0.27mg	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	16% 63.5μg	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	42.6% 38.3mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Lima beans, immature seeds, frozen, fordhook, unprepared	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	13.7% 0.12mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	29.8% 0.68mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• Baked Whole White Potatoes have 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 11 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin C, 18 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Lima beans, immature seeds, frozen, fordhook, unprepared:

• Baked Whole White Potatoes have 2 times more Copper than Lima beans, immature seeds, frozen, fordhook, unprepared.
• While Lima beans, immature seeds, frozen, fordhook, unprepared contain 2.4 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 3.4 times more Selenium, 8.3 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Lima beans, immature seeds, frozen, fordhook, unprepared contain 3.7 times more Omega 3, 2.6 times more Fiber and 3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Lima beans, immature seeds, frozen, fordhook, unprepared have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Baked Whole White Potatoes as well as Lima beans, immature seeds, frozen, fordhook, unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.