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

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	19% 13.7g	34% 24.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	47.4% 18g	38g per day for Men 19-50 years
Protein	119% 66.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	86% 1.12mg	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	20% 80μg	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	64.4% 58mg	22.2% 20mg	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	42.7% 6.4mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	28% 280mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	245% 19.6mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	353% 8.13mg	196% 4.5mg	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	160% 1120mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	19.6% 724g	25% 930g	3700g per day for Men 19-50 years

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

• Boiled and Drained Baby Frozen Young Lima Beans have 3.7 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 76.6 times more Vitamin A and 1.9 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Baby Frozen Young Lima Beans have 1.9 times more Copper, 3.8 times more Iron, 6.2 times more Magnesium, 1.8 times more Manganese, 5.6 times more Phosphorus, 2.4 times more Potassium, 4.3 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 8.3 times more Sodium and 1.3 times more Water than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Baby Frozen Young Lima Beans have 4.6 times more Energy, 5.9 times more Omega 3, 3.6 times more Carbohydrate, 2.7 times more Fiber and 11.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Sugars than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.