Comparing Nutrients in 5 ounces Carrots VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Carrots	Young Lima Beans	Recommended Dietary Allowance
Energy	2% 58kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	22% 28.6g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	2.9% 2.1g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	132% 1184μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	12% 48μg	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	9.3% 8.36mg	37% 33mg	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	6.24% 0.94mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Young Lima Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	75% 1.72mg	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	7.1% 49.6mg	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Young Lima Beans:

• Raw Carrots have 83.5 times more Vitamin A, 2.1 times more Vitamin E and 2.4 times more Vitamin K than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 4 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Young Lima Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Carrots as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Young Lima Beans:

• Raw Carrots have 8.6 times more Sodium and 1.3 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 7.1 times more Copper, 10.5 times more Iron, 4.8 times more Magnesium, 8.5 times more Manganese, 3.9 times more Phosphorus, 1.5 times more Potassium, 18 times more Selenium and 3.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Young Lima Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 3.2 times more Sugars than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 2.8 times more Energy, 68 times more Omega 3, 2.8 times more Omega 6, 2.1 times more Carbohydrate, 1.8 times more Fiber and 7.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.