Comparing Nutrients in 1 pound Large Lima Beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Large Lima Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	53% 1533kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	27% 35g	130g per day for Men 19-50 years
Sugars	53% 38.6g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	227% 86g	39.4% 15g	38g per day for Men 19-50 years
Protein	174% 97g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	29.3% 0.38mg	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	448% 1792μg	12.5% 50μg	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	0% 0mg	11.6% 10.4mg	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	21.8% 3.27mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	36.7% 367mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	41.3% 0.37mg	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	426% 34mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	242% 1016mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	33% 0.76mg	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	249% 1746mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	230% 7820mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.25% 46g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Large Lima Beans VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Large Lima Beans versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Large Lima Beans vs Cooked Frozen Carrots:

• 1 pound of Large Lima Beans has 16.9 times more Vitamin B1, 5.5 times more Vitamin B2, 3.7 times more Vitamin B3, 7.8 times more Vitamin B5, 6.1 times more Vitamin B6 and 35.9 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 2.3 times more Vitamin K than Raw Large Lima Beans.
• 1 pound of Large Lima Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Large Lima Beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Large Lima Beans vs Cooked Frozen Carrots:

• 1 pound of Large Lima Beans has 2.3 times more Calcium, 9 times more Copper, 14.2 times more Iron, 20.4 times more Magnesium, 10 times more Manganese, 12.4 times more Phosphorus, 9 times more Potassium, 12 times more Selenium and 8.1 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.3 times more Sodium and 8.9 times more Water than Raw Large Lima Beans.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Large Lima Beans has 9.1 times more Energy, 2.2 times more Omega 3, 8.2 times more Carbohydrate, 2.1 times more Sugars, 5.8 times more Fiber and 37 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Large Lima Beans as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.