Comparing Nutrients in 1 kilogram Canned Young Lima Beans with Liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids	23%	4%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Young Lima Beans with Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	24.5% 710kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	13% 9.3g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	95% 36g	79% 30g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	118% 1.53mg	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	40% 160μg	35% 140μg	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	97% 87mg	40% 36mg	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	19.3% 2.9mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	28% 280mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	201% 16mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	67.4% 1.55mg	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	101% 710mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	22% 812g	24.4% 902g	3700g per day for Men 19-50 years

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

• Canned Young Lima Beans Solids and Liquids have 2.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 106.5 times more Vitamin A, 2.3 times more Vitamin B1, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 3.6 times more Vitamin E and 3.8 times more Vitamin K than Canned Young Lima Beans Solids and Liquids.
• Both Canned Young Lima Beans Solids and Liquids and Boiled and Drained Carrots have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 1 kg.
• Both Canned Young Lima Beans Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Young Lima Beans Solids and Liquids have 9.5 times more Copper, 4.7 times more Iron, 3.4 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 1.2 times more Potassium, 1.6 times more Selenium and 3.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.5 times more Sodium than Canned Young Lima Beans Solids and Liquids.
• Both Canned Young Lima Beans Solids and Liquids and Boiled and Drained Carrots have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Young Lima Beans Solids and Liquids have 2 times more Energy, 45 times more Omega 3, 1.6 times more Carbohydrate and 5.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.7 times more Sugars than Canned Young Lima Beans Solids and Liquids.
• Both Canned Young Lima Beans Solids and Liquids and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Canned Young Lima Beans Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.