Comparing Nutrients in 14 ounces Boiled Carrots VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Boiled Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	4.8% 139kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.4% 3g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	51.3% 0.67mg	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	14% 55.6μg	126% 504μg	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% 14.3mg	53% 47.6mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	12% 119mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	232% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	196% 4.5mg	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	17% 119mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	9.67% 358g	7.2% 267g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Stir-Fried Soybeans Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Stir-Fried Soybeans Sprouts:

• 14 ounces of Boiled Carrots have 852 times more Vitamin A than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 6.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 5.1 times more Vitamin B5, 9.1 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Stir-Fried Soybeans Sprouts:

• 14 ounces of Boiled Carrots have 4.1 times more Sodium and 1.3 times more Water than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 2.7 times more Calcium, 31 times more Copper, 9.6 times more Magnesium, 7.3 times more Manganese, 7.2 times more Phosphorus, 2.4 times more Potassium and 10.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Stir-Fried Soybeans Sprouts contain similar levels of Iron per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 3.8 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 3.6 times more Energy, 39.4 times more Fat, 32.8 times more Saturated Fat, 472 times more Omega 3, 40.7 times more Omega 6 and 17.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Stir-Fried Soybeans Sprouts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein