Comparing Nutrients in 100 grams Frozen Carrots VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Frozen Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	1.24% 36kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	16% 21g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	4% 2.9g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	18.4% 7g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	12.4% 0.16mg	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	2.5% 10μg	20.8% 83μg	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	2.78% 2.5mg	0% 0mg	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	3.8% 0.57mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	26% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	5.5% 0.44mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	22.4% 0.52mg	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	4.7% 33mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.9% 69.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Large Lima Beans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Boiled Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Boiled Large Lima Beans:

• 100 grams of Frozen Carrots have more Vitamin A, more Vitamin C, 3.2 times more Vitamin E and 8.8 times more Vitamin K than Boiled Large Lima Beans.
• While 100 g of Boiled Large Lima Beans contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 8.3 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Large Lima Beans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Boiled Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Boiled Large Lima Beans:

• 100 grams of Frozen Carrots have 2.1 times more Calcium, 34 times more Sodium and 1.3 times more Water than Boiled Large Lima Beans.
• While 100 g of Boiled Large Lima Beans contain 3.2 times more Copper, 5.4 times more Iron, 3.6 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 2.2 times more Potassium, 6.4 times more Selenium and 2.9 times more Zinc than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium
• 100 grams of Boiled Large Lima Beans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 1.6 times more Sugars than Boiled Large Lima Beans.
• While 100 g of Boiled Large Lima Beans contain 3.2 times more Energy, 3.1 times more Omega 3, 2.6 times more Carbohydrate, 2.1 times more Fiber and 10 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in 100 grams.