Comparing Nutrients in 100 grams Boiled Large Lima Beans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Large Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	35.4% 46g	130g per day for Men 19-50 years
Sugars	4% 2.9g	1.93% 1.4g	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	18.4% 7g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	14% 7.8g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	47.2% 0.61mg	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	20.8% 83μg	5.5% 22μg	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	0% 0mg	15% 13.5mg	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	1.2% 0.18mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	30% 2.4mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	26.8% 0.62mg	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	16% 111mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.9% 69.8g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Large Lima Beans VS Baked Potato Skin per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Large Lima Beans vs Baked Potato Skin:

• 100 grams of Boiled Large Lima Beans have 1.3 times more Vitamin B1 and 3.8 times more Vitamin B9 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.9 times more Vitamin B2, 7.3 times more Vitamin B3, 2 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Boiled Large Lima Beans.
• 100 grams of Boiled Large Lima Beans have insufficient amounts of Vitamin C
• Both Boiled Large Lima Beans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Large Lima Beans vs Baked Potato Skin:

• 100 grams of Boiled Large Lima Beans have 6.4 times more Selenium and 1.9 times more Zinc than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2 times more Calcium, 3.5 times more Copper and 2.9 times more Iron than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Baked Potato Skin contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 100 grams.
• 100 grams of Boiled Large Lima Beans lack sufficient amounts of Calcium
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Large Lima Beans have 5.2 times more Omega 3, 2.1 times more Sugars and 1.8 times more Protein than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.7 times more Energy and 2.2 times more Carbohydrate than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Baked Potato Skin offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Large Lima Beans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 100 grams.