Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Fordhook Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	149% 193g	130g per day for Men 19-50 years
Sugars	34% 24.6g	18.5% 13.4g	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	2.9% 2.1g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	139% 53g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	108% 60.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	681% 6130μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	94% 1.22mg	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	20% 80μg	52.5% 210μg	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	22.2% 20mg	142% 128mg	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	48.7% 7.3mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	31% 310mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	65% 5.2mg	228% 18mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	282% 6.5mg	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	28.6% 200mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	25% 930g	19.7% 730g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Fordhook Frozen Young Lima Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Boiled Fordhook Frozen Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Boiled Fordhook Frozen Young Lima Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 61.3 times more Vitamin A, 2.5 times more Vitamin E and 1.9 times more Vitamin K than Boiled Fordhook Frozen Young Lima Beans.
• While 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans contains 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Fordhook Frozen Young Lima Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Fordhook Frozen Young Lima Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 3.5 times more Sodium and 1.3 times more Water than Boiled Fordhook Frozen Young Lima Beans.
• While 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans contains 1.7 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 1.4 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Fordhook Frozen Young Lima Beans contain similar levels of Calcium per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.8 times more Sugars than Boiled Fordhook Frozen Young Lima Beans.
• While 1 kg of Boiled and Drained Fordhook Frozen Young Lima Beans contains 4.5 times more Energy, 6.6 times more Omega 3, 3.6 times more Carbohydrate, 2.9 times more Fiber and 10.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans provide inadequate amounts of Omega 6 in one kilogram.