Comparing Nutrients in 7 ounces Boiled Carrots VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Boiled Carrots	Young Lima Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	12.5% 16.3g	30.8% 40g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	188% 1691μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Young Lima Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	70% 0.63mg	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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	27.3% 927mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.77% 139g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 85.2 times more Vitamin A, 3.2 times more Vitamin E and 2.4 times more Vitamin K than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 6.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Young Lima Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Carrots have 7.3 times more Sodium and 1.3 times more Water than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 18.7 times more Copper, 9.2 times more Iron, 5.8 times more Magnesium, 7.8 times more Manganese, 4.5 times more Phosphorus, 2 times more Potassium, 2.6 times more Selenium and 3.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Young Lima Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 2.3 times more Sugars than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 3.2 times more Energy, 136 times more Omega 3, 3.3 times more Omega 6, 2.5 times more Carbohydrate, 1.6 times more Fiber and 9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Young Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.