Comparing Nutrients in 300 calories Boiled Large Lima Beans VS Canned Carrots with Salt

Weight per 300 calories

• Boiled Large Lima Beans: 261g
• Canned Carrots with Salt: 1200g

Boiled Large Lima Beans have 4.6 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Large Lima Beans or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Large Lima Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	8.48% 0.14g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	41% 29.8g	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	48% 18.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	103% 1.34mg	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	54% 217μg	27% 108μg	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	36% 32.4mg	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	3.13% 0.47mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.35% 5.2μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.43% 44.3mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.74μg	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	78% 6.23mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	58.5% 1.35mg	235% 5.4mg	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	41.4% 290mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	39% 1325mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.2mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	4.92% 182g	30% 1115g	3700g per day for Men 19-50 years

Boiled Large Lima Beans VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Large Lima Beans or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Boiled Large Lima Beans vs Canned Carrots with Salt:

• 300 calories of Boiled Large Lima Beans have 1.9 times more Vitamin B1 and 2 times more Vitamin B9 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 2.5 times more Vitamin B2, 6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C, 18.9 times more Vitamin E and 22.5 times more Vitamin K than Boiled Large Lima Beans.
• 300 calories of Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Large Lima Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Large Lima Beans vs Canned Carrots with Salt:

• 300 calories of Boiled Large Lima Beans have 2.4 times more Selenium than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 6.8 times more Calcium, 2 times more Copper, 4 times more Manganese, 1.6 times more Potassium, 556.6 times more Sodium, 1.3 times more Zinc and 6.1 times more Water than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Canned Carrots with Salt contain similar levels of Iron, Magnesium and Phosphorus per 300 calories.
• 300 calories of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Large Lima Beans have 2.6 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 3.9 times more Sugars than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Canned Carrots with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 300 calories.
• Both Boiled Large Lima Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.