Comparing Nutrients in 500 calories Large Lima BeansVS Baked White Potatoes

Weight per 500 calories

Large Lima Beans

148g

Baked White Potatoes

544g

Large Lima Beans have 3.7 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Large Lima Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Large Lima Beans

25%

73%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Large Lima Beansvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

1.05%1.02g

Fat

0.84%0.82g

1.02 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

0.74%0.24g

Saturated Fat

0.68%0.22g

0.24 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

8.8%0.14g

Omega 3

5.1%0.082g

0.14 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

1.87%0.32g

Omega 6

1.57%0.27g

0.32 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

72%94g

Carbohydrate

88%115g

94 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

17.3%12.6g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12.6 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

Fructose

2.7%1.96g

≤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]

NA gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

Glucose

%3.42g

NA gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

Sucrose

%2.17g

NA gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

74%28g

Fiber

30%11.4g

28 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

56.7%31.7g

Protein

20.4%11.4g

31.7 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Large Lima Beansvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

62.5%0.75mg

Vitamin B1

21.7%0.26mg

Thiamine

0.75 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

23%0.3mg

Vitamin B2

18%0.23mg

Riboflavin

0.3 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

14.2%2.27mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.27 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

40.2%2mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

2 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

58.3%0.76mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.76 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

146%584μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

584 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

7.1%1.07mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.07 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

7.4%8.88μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

8.88 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Large Lima Beansvs Baked White Potatoes

12%120mg

Calcium

5.43%54.3mg

120 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

122%1.1mg

Copper

76.7%0.69mg

1.1 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

139%11mg

Iron

43.5%3.48mg

11 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

79%331mg

Magnesium

35%147mg

331 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

108%2.47mg

Manganese

44.7%1.03mg

2.47 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

81.4%570mg

Phosphorus

58.2%408mg

570 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

75%2550mg

Potassium

87%2957mg

2550 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

19.4%10.7μg

Selenium

4.94%2.7μg

10.7 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

1.78%26.6mg

Sodium

2.54%38mg

26.6 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

38%4.2mg

Zinc

17.3%1.9mg

4.2 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

0.41%15g

Water

11%410g

15 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Large Lima Beans vs Baked White Potatoes:

Raw Large Lima Beans have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B9 and 4.9 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.7 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 1.7 times more Vitamin K than Raw Large Lima Beans.
Both Raw Large Lima Beans and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Large Lima Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Large Lima Beans vs Baked White Potatoes:

Raw Large Lima Beans have 2.2 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Selenium and 2.2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 27.2 times more Water than Raw Large Lima Beans.
Both Raw Large Lima Beans and Baked Whole White Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Large Lima Beans have 1.7 times more Omega 3, 1.5 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
Both Raw Large Lima Beans and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Large Lima Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Large Lima BeansVS Boiled Large Lima BeansBaked White PotatoesVS Boiled Large Lima BeansLarge Lima BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Large Lima BeansVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Large Lima Beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: