Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Boiled Fordhook Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Canned Carrots with Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	21% 27.4g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	2.6% 1.9g	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	0.41% 0.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	88% 791μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	9.47% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13.3% 0.17mg	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	3.2% 12.8μg	7.44% 29.8μg	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	4.25% 3.83mg	20% 18mg	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	7% 1.05mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	26.8% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	11.3% 0.91mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	40% 0.92mg	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	4.86% 34mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Fordhook Frozen Young Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Boiled Fordhook Frozen Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Boiled Fordhook Frozen Young Lima Beans:

• 5 ounces of Canned Carrots with Salt have 55.8 times more Vitamin A, 2.6 times more Vitamin E and 1.9 times more Vitamin K than Boiled Fordhook Frozen Young Lima Beans.
• While 5 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 4.1 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B9 and 4.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Fordhook Frozen Young Lima Beans provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Boiled Fordhook Frozen Young Lima Beans:

• 5 ounces of Canned Carrots with Salt have 3.5 times more Sodium and 1.3 times more Water than Boiled Fordhook Frozen Young Lima Beans.
• While 5 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 1.6 times more Copper, 2.8 times more Iron, 5.3 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Fordhook Frozen Young Lima Beans contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.9 times more Sugars than Boiled Fordhook Frozen Young Lima Beans.
• While 5 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 4.1 times more Energy, 4.8 times more Omega 3, 3.5 times more Carbohydrate, 3.5 times more Fiber and 9.5 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans provide inadequate amounts of Omega 6 in five ounces.