Comparing Nutrients in 100 grams Thin Seeded Lima Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Thin Seeded Lima Beans	24%	2%	74%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Thin Seeded Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.6% 335kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	21% 27.5g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	0.4% 0.29g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	54.2% 20.6g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	37% 20.6g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Thin Seeded Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.57mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	13.2% 0.17mg	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	100% 400μg	5.5% 22μg	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	0% 0mg	13% 12mg	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	4.67% 0.7mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thin Seeded Lima Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.1% 81mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	16% 0.15mg	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	77.4% 6.2mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	9.52% 0.22mg	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	53% 370mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	41.3% 1403mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.33% 12g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Thin Seeded Lima Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Thin Seeded Lima Beans have 4.7 times more Vitamin B1, 7 times more Vitamin B2, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6, 18.2 times more Vitamin B9, 7 times more Vitamin E and 2.6 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 100 g.
• Both Raw Thin Seeded Lima Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Thin Seeded Lima Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Thin Seeded Lima Beans have 6.2 times more Calcium, 4.6 times more Copper, 8.3 times more Iron, 6.7 times more Magnesium, 7.7 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium, 70 times more Selenium and 6.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 30.1 times more Sodium and 5.2 times more Water than Raw Thin Seeded Lima Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Thin Seeded Lima Beans have 2.1 times more Energy, 7.2 times more Omega 3, 2.3 times more Carbohydrate, 28.7 times more Sugars, 9 times more Fiber and 8.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.5 times more Fat and 4.9 times more Saturated Fat than Raw Thin Seeded Lima Beans.
• Both Raw Thin Seeded Lima Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 100 g.
• Both Raw Thin Seeded Lima Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.