Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Boiled Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	NA	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	6.7% 2.55g	28.7% 11g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.5% 0.11mg	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	2.83% 11.3μg	53% 213μg	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	3.15% 2.83mg	0% 0mg	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	6.9% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	34% 0.3mg	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	9.2% 0.74mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	36% 0.83mg	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	4.05% 28.3mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Thin Seeded Lima Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Boiled Thin Seeded Lima Beans:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• While 5 oz of Boiled Thin Seeded Lima Beans contain 8.5 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 18.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Boiled Thin Seeded Lima Beans:

• 5 ounces of Canned Carrots with Liquids and Salt have 80 times more Sodium and 1.4 times more Water than Boiled Thin Seeded Lima Beans.
• While 5 oz of Boiled Thin Seeded Lima Beans contain 2.1 times more Copper, 4.6 times more Iron, 5.9 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus, 2.3 times more Potassium, 12.3 times more Selenium and 3.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Thin Seeded Lima Beans contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Thin Seeded Lima Beans contain 5.5 times more Energy, 6.5 times more Omega 3, 4.3 times more Carbohydrate, 4.3 times more Fiber and 13.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Thin Seeded Lima Beans provide inadequate amounts of Omega 6 in five ounces.