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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Baby Frozen Young Lima Beans	Carrots	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	19% 75.4μg	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	25.6% 23mg	26% 23.4mg	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% 2.54mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Raw Carrots contain 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 and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 14 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Baby Frozen Young Lima Beans have 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.
• While Raw Carrots contain 2.4 times more Sodium than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Raw Carrots have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Baby Frozen Young Lima Beans have 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.
• While Raw Carrots contain 3.5 times more Sugars than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.