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

Macros Ratio

	Protein	Fat	Carbs
Canned Young Lima Beans with Liquids and Salt	23%	4%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Young Lima Beans with Liquids and Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.5g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	19% 7.14g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Canned Young Lima Beans with Liquids and Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	13% 0.17mg	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	7.94% 31.8μg	5.46% 22μg	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	16% 14.5mg	5.07% 4.56mg	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	NA	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Young Lima Beans with Liquids and Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	18% 0.16mg	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	40% 3.2mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	14.4% 0.33mg	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	20% 141mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.35% 161g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Young Lima Beans with Liquids and Salt VS Cooked Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Young Lima Beans with Liquids and Salt vs Cooked Frozen Carrots:

• 7 ounces of Canned Young Lima Beans with Liquids and Salt have 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 3.2 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 105.8 times more Vitamin A, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Young Lima Beans Solids and Liquids with Salt.
• Both Canned Young Lima Beans with Liquids and Salt and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Canned Young Lima Beans with Liquids and Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Young Lima Beans with Liquids and Salt vs Cooked Frozen Carrots:

• 7 ounces of Canned Young Lima Beans with Liquids and Salt have 2 times more Copper, 3 times more Iron, 3.1 times more Magnesium, 4.2 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 4.3 times more Sodium and 1.8 times more Zinc than Cooked Frozen Carrots.
• Both Canned Young Lima Beans with Liquids and Salt and Cooked Frozen Carrots contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Young Lima Beans with Liquids and Salt have 1.9 times more Energy, 1.7 times more Carbohydrate and 7 times more Protein than Cooked Frozen Carrots.
• Both Canned Young Lima Beans with Liquids and Salt and Cooked Frozen Carrots offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Canned Young Lima Beans Solids and Liquids with Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.