Comparing Nutrients in 100 grams Young Lima Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Young Lima Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	2.34% 1.7g	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% 4.9g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	12.2% 6.84g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	23% 0.3mg	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	8.5% 34μg	2.25% 9μg	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	26% 23.4mg	14.2% 13mg	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	2.13% 0.32mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	24% 0.22mg	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	39.3% 3.14mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	7% 0.16mg	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	19.4% 136mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.9% 70.2g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Young Lima Beans versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Young Lima Beans vs Baked Potato Flesh:

• 100 grams of Young Lima Beans have 2.1 times more Vitamin B1, 4.9 times more Vitamin B2, 3.8 times more Vitamin B9, 1.8 times more Vitamin C, 8 times more Vitamin E and 18.7 times more Vitamin K than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 2.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Young Lima Beans.
• Both Young Lima Beans and Baked Potato Flesh provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Young Lima Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Young Lima Beans vs Baked Potato Flesh:

• 100 grams of Young Lima Beans have 6.8 times more Calcium, 1.5 times more Copper, 9 times more Iron, 2.3 times more Magnesium, 7.5 times more Manganese, 2.7 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Baked Potato Flesh.
• Both Young Lima Beans and Baked Potato Flesh contain similar levels of Potassium per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Lima Beans have 1.2 times more Energy, 13.6 times more Omega 3, 3.3 times more Fiber and 3.5 times more Protein than Baked Potato Flesh.
• Both Young Lima Beans and Baked Potato Flesh offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Young Lima Beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 100 grams.