Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Boiled Fordhook Frozen Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 2.24g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	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

	Cooked Frozen Carrots	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Vitamin A	187% 1679μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Fordhook Frozen Young Lima Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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% 1.05mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Fordhook Frozen Young Lima Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Boiled Fordhook Frozen Young Lima Beans:

• 7 ounces of Cooked Frozen Carrots have 84.6 times more Vitamin A, 3.5 times more Vitamin E and 2.7 times more Vitamin K than Boiled Fordhook Frozen Young Lima Beans.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Fordhook Frozen Young Lima Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots vs Boiled Fordhook Frozen Young Lima Beans:

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Water than Boiled Fordhook Frozen Young Lima Beans.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 2.1 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Fordhook Frozen Young Lima Beans contain similar levels of Calcium and Sodium per seven ounces.
• Both Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots have 3 times more Sugars than Boiled Fordhook Frozen Young Lima Beans.
• While 7 oz of Boiled and Drained Fordhook Frozen Young Lima Beans contain 2.8 times more Energy, 2.5 times more Carbohydrate, 1.6 times more Fiber and 10.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Fordhook Frozen Young Lima Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Fordhook Frozen Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.