Comparing Nutrients in 5 ounces Boiled Large Lima Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Large Lima Beans	Carrots	Recommended Dietary Allowance
Energy	5.62% 163kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.8% 29.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	26% 9.92g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19.7% 11g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	6.73% 27μg	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	9.3% 8.36mg	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	1.7% 0.26mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Carrots	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	0.11% 4.54μg	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	42.3% 3.4mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	8.8% 0.2mg	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	22.5% 157mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	12.2% 1.35mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.4% 125g	3700g per day for Men 19-50 years

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

• Boiled Large Lima Beans have 2.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 4.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B3, more Vitamin C, 3.7 times more Vitamin E and 6.6 times more Vitamin K than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Boiled Large Lima Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Large Lima Beans vs Carrots:

• Boiled Large Lima Beans have 5.2 times more Copper, 8 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium, 45 times more Selenium and 4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.9 times more Calcium, 34.5 times more Sodium and 1.3 times more Water than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans as well as Raw Carrots have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Large Lima Beans have 2.8 times more Energy, 26 times more Omega 3, 2.2 times more Carbohydrate, 2.5 times more Fiber and 8.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Sugars than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.