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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Young Lima Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.3% 0.56g	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	30.8% 40g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	4.05% 2.94g	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	9.4% 3.57g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Young Lima Beans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	70% 0.63mg	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	13% 1.03mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	105% 2.4mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	5% 185g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS 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 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 Young Lima Beans:

• 7 ounces of Canned Carrots with Liquids and Salt have 61.3 times more Vitamin A, 2.3 times more Vitamin E and 1.8 times more Vitamin K than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 11.4 times more Vitamin B1, 3.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 11.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw 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 Young Lima Beans:

• 7 ounces of Canned Carrots with Liquids and Salt have 30 times more Sodium and 1.3 times more Water than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 3.1 times more Copper, 6 times more Iron, 6.4 times more Magnesium, 2.7 times more Manganese, 6.8 times more Phosphorus, 2.7 times more Potassium, 4.5 times more Selenium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Young Lima Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Sugars than Young Lima Beans.
• While 7 oz of Raw Young Lima Beans contain 4.9 times more Energy, 17 times more Omega 3, 3.8 times more Carbohydrate, 2.7 times more Fiber and 11.8 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 Raw Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.