Comparing Nutrients in 14 ounces Cooked Frozen Artichokes with Salt VS Canned Young Lima Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	6.16% 179kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	40.7% 53g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	5.1% 3.7g	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	48% 18.3g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	19% 0.25mg	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	118% 472μg	16% 63.5μg	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	22% 20mg	38.4% 34.5mg	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	4.23% 0.64mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	71.4% 0.64mg	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	27.8% 2.22mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	121% 2.78mg	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	34.6% 242mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	76.5% 1147mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.28% 343g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes with Salt VS Canned Young Lima Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Artichokes with Salt versus 14 oz of Canned Young Lima Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Artichokes with Salt vs Canned Young Lima Beans with Liquids:

• 14 ounces of Cooked Frozen Artichokes with Salt have 2.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 7.4 times more Vitamin B9 and 3.5 times more Vitamin K than Canned Young Lima Beans with Liquids.
• While 14 oz of Canned Young Lima Beans Solids and Liquids contain 1.7 times more Vitamin C than Boiled Frozen Artichokes, drained with Salt.
• 14 ounces of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin B5
• Both Boiled Frozen Artichokes, drained with Salt as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Artichokes with Salt vs Canned Young Lima Beans with Liquids:

• 14 ounces of Cooked Frozen Artichokes with Salt have 72.3 times more Sodium than Canned Young Lima Beans with Liquids.
• While 14 oz of Canned Young Lima Beans Solids and Liquids contain 1.3 times more Calcium, 2.7 times more Copper, 2.9 times more Iron, 2.6 times more Manganese, 5.5 times more Selenium and 1.8 times more Zinc than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Canned Young Lima Beans with Liquids contain similar levels of Magnesium, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Artichokes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Artichokes with Salt have 1.3 times more Omega 3 and 1.3 times more Fiber than Canned Young Lima Beans with Liquids.
• While 14 oz of Canned Young Lima Beans Solids and Liquids contain 1.6 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Boiled Frozen Artichokes, drained with Salt.
• 14 ounces of Cooked Frozen Artichokes with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Artichokes, drained with Salt as well as Canned Young Lima Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.