Comparing Nutrients in 14 ounces Frozen Carrots VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Frozen Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	4.93% 143kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	63.7% 83g	130g per day for Men 19-50 years
Sugars	26% 19g	16% 11.5g	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	1.7% 1.23g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	73% 27.8g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	49% 0.64mg	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	9.92% 39.7μg	82.4% 329μg	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	11% 9.92mg	0% 0mg	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	15% 2.26mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	104% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	22% 1.75mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	89% 2.05mg	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	18.7% 131mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	9.66% 357g	7.5% 277g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Large Lima Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Boiled Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Carrots have more Vitamin A, more Vitamin C, 3.2 times more Vitamin E and 8.8 times more Vitamin K than Boiled Large Lima Beans.
• While 14 oz of Boiled Large Lima Beans contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 8.3 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Large Lima Beans provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Boiled Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Carrots have 2.1 times more Calcium, 34 times more Sodium and 1.3 times more Water than Boiled Large Lima Beans.
• While 14 oz of Boiled Large Lima Beans contain 3.2 times more Copper, 5.4 times more Iron, 3.6 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 2.2 times more Potassium, 6.4 times more Selenium and 2.9 times more Zinc than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 1.6 times more Sugars than Boiled Large Lima Beans.
• While 14 oz of Boiled Large Lima Beans contain 3.2 times more Energy, 3.1 times more Omega 3, 2.6 times more Carbohydrate, 2.1 times more Fiber and 10 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in 14 ounces.