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

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.05% 204kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	6.73% 4.9g	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	0.57% 0.42g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	21.5% 12g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	17% 0.22mg	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	10.4% 41.7μg	3.97% 16μg	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	28.2% 25.4mg	4.4% 3.97mg	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	3.84% 0.58mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	39% 0.89mg	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	27.5% 192mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.9% 145g	5% 185g	3700g per day for Men 19-50 years

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

• Boiled and Drained Fordhook Frozen Young Lima Beans have 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 61.3 times more Vitamin A, 2.5 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Fordhook Frozen Young Lima Beans have 1.7 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 1.4 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 2.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.5 times more Sodium and 1.3 times more Water than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Fordhook Frozen Young Lima Beans have 4.5 times more Energy, 6.6 times more Omega 3, 3.6 times more Carbohydrate, 2.9 times more Fiber and 10.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Sugars than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.