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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Young Lima Beans with Salt	22%	2%	76%

Macro Nutrients

	Boiled Carrots	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.2% 0.21g	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	36% 47g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	4.46% 3.23g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	29.5% 0.38mg	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	13% 51.6μg	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	22.3% 20mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	67.3% 0.61mg	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	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	108% 2.5mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Young Lima Beans with Salt per 7 oz

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

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

• 7 ounces of Boiled Carrots have 44.8 times more Vitamin A, 7.4 times more Vitamin E and 2.2 times more Vitamin K than Boiled Young Lima Beans with Salt.
• While 7 oz of Boiled and Drained Young Lima Beans with Salt contain 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Young Lima Beans with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Young Lima Beans with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Carrots as well as Boiled and Drained Young Lima Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Carrots have 1.3 times more Water than Boiled Young Lima Beans with Salt.
• While 7 oz of Boiled and Drained Young Lima Beans with Salt contain 17.9 times more Copper, 7.2 times more Iron, 7.4 times more Magnesium, 8.1 times more Manganese, 4.3 times more Phosphorus, 2.4 times more Potassium, 2.9 times more Selenium, 4.4 times more Sodium and 4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Young Lima Beans with Salt contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 2.1 times more Sugars than Boiled Young Lima Beans with Salt.
• While 7 oz of Boiled and Drained Young Lima Beans with Salt contain 3.5 times more Energy, 50 times more Omega 3, 2.9 times more Carbohydrate, 1.8 times more Fiber and 9 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Boiled and Drained Young Lima Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.