Comparing Nutrients in 1 kilogram Carrots VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	14% 410kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	161% 209g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	40% 29g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	184% 70g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	208% 830μg	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	65.6% 59mg	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	44% 6.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	33% 330mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	261% 2.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	0.55% 22μg	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	37.5% 3mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	224% 5.16mg	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	50% 350mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	24% 883g	19% 698g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 2.3 times more Vitamin B3, more Vitamin C, 3.7 times more Vitamin E and 6.6 times more Vitamin K than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 2.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 4.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Boiled Large Lima Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Boiled Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Carrots have 1.9 times more Calcium, 34.5 times more Sodium and 1.3 times more Water than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 5.2 times more Copper, 8 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium, 45 times more Selenium and 4 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Boiled Large Lima Beans have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.6 times more Sugars than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 2.8 times more Energy, 26 times more Omega 3, 2.2 times more Carbohydrate, 2.5 times more Fiber and 8.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.