Comparing Nutrients in 100 grams Young Lima Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	0.95% 0.69g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	12.2% 6.84g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	NA	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	NA	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	NA	11mg per day for Men 19-50 years
Water	1.9% 70.2g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• Raw Young Lima Beans have 13.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 grams for Young Lima Beans vs Frozen Roasted Potatoes with Salt:

• Raw Young Lima Beans have 2.3 times more Calcium and 6.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 37.3 times more Sodium than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Frozen Roasted Potatoes with Salt have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Lima Beans have 2.1 times more Sugars, 1.9 times more Fiber and 3.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.1 times more Fat and 1.3 times more Carbohydrate than Raw Young Lima Beans.
• Both Raw Young Lima Beans and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 100 g.
• Both Raw Young Lima Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.