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

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	20.3% 26.5g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	2.55% 1.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	188% 1691μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	9.46% 0.12mg	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	6.95% 27.8μg	7.94% 31.8μg	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	7.94% 7.14mg	19% 17.3mg	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	13.6% 2.04mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	35.7% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	60.4% 1.4mg	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	8.5% 59.5mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.35% 161g	3700g per day for Men 19-50 years

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

• 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, 2.5 times more Vitamin B6, 3.6 times more Vitamin E and 3.8 times more Vitamin K than Canned Young Lima Beans Solids and Liquids.
• While Canned Young Lima Beans Solids and Liquids contain 2.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Young Lima Beans Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Carrots as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Carrots have 14.5 times more Sodium than Canned Young Lima Beans Solids and Liquids.
• While Canned Young Lima Beans Solids and Liquids 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 and 3.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Young Lima Beans Solids and Liquids have similar amounts of Calcium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 3.7 times more Sugars than Canned Young Lima Beans Solids and Liquids.
• While Canned Young Lima Beans Solids and Liquids 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 have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Carrots as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.