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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Cooked Frozen Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	5.06% 147kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	23.6% 30.7g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	11% 43.7μg	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	10% 9.13mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	14% 139mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	232% 2.1mg	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	26.3% 2.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	17.6% 123mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	9.7% 358g	7.2% 267g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Frozen 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 Cooked Frozen Carrots vs Stir-Fried Soybeans Sprouts:

• 14 ounces of Cooked Frozen Carrots have 846 times more Vitamin A than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 14 times more Vitamin B1, 5.1 times more Vitamin B2, 2.6 times more Vitamin B3, 6.8 times more Vitamin B5, 2 times more Vitamin B6, 11.5 times more Vitamin B9 and 5.2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 14 ounces of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen 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 Cooked Frozen Carrots vs Stir-Fried Soybeans Sprouts:

• 14 ounces of Cooked Frozen Carrots have 1.3 times more Iron, 4.2 times more Sodium and 1.3 times more Water than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 2.3 times more Calcium, 6.4 times more Copper, 8.7 times more Magnesium, 6.8 times more Manganese, 7 times more Phosphorus, 3 times more Potassium and 6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen 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 Cooked Frozen Carrots have 4.1 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 3.4 times more Energy, 10.4 times more Fat, 8.2 times more Saturated Fat, 10.7 times more Omega 3, 12.2 times more Omega 6 and 22.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Stir-Fried Soybeans Sprouts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein