Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Canned Carrots with Salt	Boiled Soybeans	Recommended Dietary Allowance
Energy	3.42% 99kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	16% 5.15g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	25.5% 33g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	16.4% 12g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	62.7% 24g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	71.4% 0.93mg	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	8.93% 35.7μg	53.6% 214μg	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	12% 10.7mg	7.5% 6.75mg	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	19.6% 2.94mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	63.5% 76.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Soybeans	Recommended Dietary Allowance
Calcium	9.92% 99mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	179% 1.6mg	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	31.8% 2.54mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	142% 3.27mg	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	13.6% 95mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	60% 2044mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	9.97% 369g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Boiled Soybeans:

• Drained Canned Carrots with Salt have more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin C and 2.1 times more Vitamin E than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 8.6 times more Vitamin B1, 9.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 6 times more Vitamin B9 and 2 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Boiled Soybeans:

• Drained Canned Carrots with Salt have 242 times more Sodium and 1.5 times more Water than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 4.1 times more Calcium, 3.9 times more Copper, 8 times more Iron, 10.8 times more Magnesium, 1.8 times more Manganese, 10.2 times more Phosphorus, 2.9 times more Potassium, 18.3 times more Selenium and 4.4 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 14 ounces:

• Boiled Soybeans no Salt contain 6.9 times more Energy, 47.2 times more Fat, 36 times more Saturated Fat, 54.4 times more Omega 3, 56.5 times more Omega 6, 1.5 times more Carbohydrate, 4 times more Fiber and 28.5 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled Soybeans no Salt have similar amounts of Sugars per 14 oz.
• Both Drained Canned Carrots with Salt as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.