Comparing Nutrients in 14 ounces Boiled Carrots VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Carrots	Young Lima Beans	Recommended Dietary Allowance
Energy	4.8% 139kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	61.6% 80g	130g per day for Men 19-50 years
Sugars	19% 13.7g	8.1% 5.87g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	51% 19.4g	38g per day for Men 19-50 years
Protein	5.4% 3g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	376% 3382μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	71.8% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	62.3% 0.81mg	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	14% 55.6μg	33.7% 135μg	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	16% 14.3mg	103% 93mg	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	27.3% 4.1mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Young Lima Beans	Recommended Dietary Allowance
Calcium	12% 119mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	140% 1.26mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	210% 4.82mg	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	17% 119mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	54.5% 1853mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.67% 358g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Young Lima Beans:

• Boiled and Drained Carrots have 85.2 times more Vitamin A, 3.2 times more Vitamin E and 2.4 times more Vitamin K than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 6.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Young Lima Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Young Lima Beans:

• Boiled and Drained Carrots have 7.3 times more Sodium and 1.3 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 18.7 times more Copper, 9.2 times more Iron, 5.8 times more Magnesium, 7.8 times more Manganese, 4.5 times more Phosphorus, 2 times more Potassium, 2.6 times more Selenium and 3.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Young Lima Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 2.3 times more Sugars than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.2 times more Energy, 136 times more Omega 3, 3.3 times more Omega 6, 2.5 times more Carbohydrate, 1.6 times more Fiber and 9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.