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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%

Macro Nutrients

	Boiled Carrots	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	14.5% 19g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	134% 1208μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	6.76% 0.088mg	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	4.96% 20μg	5.67% 22.7μg	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	5.67% 5.1mg	11.5% 10.3mg	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	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Young Lima Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	25.5% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	43% 0.99mg	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	6.07% 42.5mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.1% 115g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 106.5 times more Vitamin A, 2.3 times more Vitamin B1, 1.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Canned Young Lima Beans Solids and Liquids with Salt.
• While Canned Young Lima Beans Solids and Liquids with Salt contain 2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Carrots as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Young Lima Beans Solids and Liquids with Salt contain 9.5 times more Copper, 4.7 times more Iron, 3.4 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Selenium, 4.3 times more Sodium and 3.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Calcium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Young Lima Beans Solids and Liquids with Salt contain 2 times more Energy, 45 times more Omega 3, 1.6 times more Carbohydrate and 5.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Young Lima Beans Solids and Liquids with Salt have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Carrots as well as Canned Young Lima Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.