Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	420% 6.72g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	295% 50g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	92% 120g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	23% 16.7g	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	19% 7.14g	185% 70.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	270% 2433μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	63.5% 0.83mg	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	209% 837μg	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	8.8% 7.94mg	9.7% 8.73mg	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	19.3% 2.9mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	365% 3.3mg	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	25.8% 2.06mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	372% 8.56mg	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	11.3% 79.4mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	172% 5834mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.21% 7.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Roasted Soybeans with Salt:

• Canned Carrots Solids and Liquids with Salt have 61.3 times more Vitamin A than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 5.3 times more Vitamin B1, 5.4 times more Vitamin B2, 3.3 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, 26.4 times more Vitamin B9 and 5.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Roasted Soybeans with Salt have similar amounts of Vitamin C and Vitamin E per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Roasted Soybeans with Salt:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Sodium and 47.7 times more Water than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 4.5 times more Calcium, 8 times more Copper, 7.5 times more Iron, 16.1 times more Magnesium, 4.8 times more Manganese, 18.2 times more Phosphorus, 8.5 times more Potassium, 47.8 times more Selenium and 10.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 14 ounces:

• Roasted Soybeans with Salt contain 20.4 times more Energy, 181.4 times more Fat, 147 times more Saturated Fat, 211.8 times more Omega 3, 225.8 times more Omega 6, 5.6 times more Carbohydrate, 1.7 times more Sugars, 9.8 times more Fiber and 66.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.