Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Boiled Fordhook Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.67% 2.66g	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	0.57% 0.42g	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	% 2.24g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	135% 1216μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.6% 0.24mg	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	3.97% 16μg	10.4% 41.7μg	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	4.4% 3.97mg	28.2% 25.4mg	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	9.66% 1.45mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	13% 1.03mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	56% 1.3mg	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	5.67% 39.7mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	5% 185g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Fordhook Frozen Young Lima Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Boiled Fordhook Frozen Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Boiled Fordhook Frozen Young Lima Beans:

• 7 ounces of Canned Carrots with Liquids and Salt have 61.3 times more Vitamin A, 2.5 times more Vitamin E and 1.9 times more Vitamin K than Boiled Fordhook Frozen Young Lima Beans.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Fordhook Frozen Young Lima Beans provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Boiled Fordhook Frozen Young Lima Beans:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.5 times more Sodium and 1.3 times more Water than Boiled Fordhook Frozen Young Lima Beans.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 1.7 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 1.4 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Fordhook Frozen Young Lima Beans contain similar levels of Calcium per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Fordhook Frozen Young Lima Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Sugars than Boiled Fordhook Frozen Young Lima Beans.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 4.5 times more Energy, 6.6 times more Omega 3, 3.6 times more Carbohydrate, 2.9 times more Fiber and 10.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 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 and Drained Fordhook Frozen Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.