Comparing Nutrients in 1 kilogram Boiled Carrots VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Boiled Carrots	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	12% 350kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	115% 149g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	NA	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	126% 48g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	88% 49.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Large Lima Beans	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	70% 0.91mg	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	35% 140μg	125% 500μg	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	40% 36mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	30% 300mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	158% 3.63mg	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	43% 300mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	224% 3360mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	21% 771g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Canned Large Lima Beans:

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin C than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 3.6 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Large Lima Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Carrots as well as Canned Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Canned Large Lima Beans:

• Boiled and Drained Carrots have 1.4 times more Calcium than Canned Large Lima Beans.
• While Canned Large Lima Beans contain 10.6 times more Copper, 5.3 times more Iron, 3.9 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus, 6.4 times more Selenium, 5.8 times more Sodium and 3.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Large Lima Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Large Lima Beans contain 2.3 times more Energy, 23 times more Omega 3, 1.8 times more Carbohydrate, 1.6 times more Fiber and 6.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.