Comparing Nutrients in 14 ounces Carrots VS Boiled Baby Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Baby Frozen Young Lima Beans	25%	3%	72%

Macro Nutrients

	Carrots	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	5.6% 163kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	59.4% 77g	130g per day for Men 19-50 years
Sugars	26% 19g	7.5% 5.44g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	50% 19g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	368% 3314μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	25.6% 23mg	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	17.5% 2.6mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Baby Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	13% 131mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	87% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	140% 3.23mg	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	20% 139mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	48% 1631mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.76% 287g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Carrots have 104.4 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin K than Boiled Baby Frozen Young Lima Beans.
• Both Carrots and Boiled Baby Frozen Young Lima Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 14 ounces.
• 14 ounces of Boiled Baby Frozen Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Carrots as well as Boiled and Drained Baby Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Carrots have 2.4 times more Sodium and 1.2 times more Water than Boiled Baby Frozen Young Lima Beans.
• While 14 oz of Boiled and Drained Baby Frozen Young Lima Beans contain 4.4 times more Copper, 6.5 times more Iron, 4.7 times more Magnesium, 5.7 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, 17 times more Selenium and 2.3 times more Zinc than Raw Carrots.
• Both Carrots and Boiled Baby Frozen Young Lima Beans contain similar levels of Calcium per 14 ounces.
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carrots have 3.5 times more Sugars than Boiled Baby Frozen Young Lima Beans.
• While 14 oz of Boiled and Drained Baby Frozen Young Lima Beans contain 2.6 times more Energy, 23.5 times more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 7.2 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Carrots as well as Boiled and Drained Baby Frozen Young Lima Beans provide inadequate amounts of Omega 6 in 14 ounces.