Comparing Nutrients in 14 ounces Frozen Carrots VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Frozen Carrots	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	4.93% 143kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	9.18% 2.94g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	33.7% 44g	130g per day for Men 19-50 years
Sugars	26% 19g	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	1.7% 1.23g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	44% 16.7g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	313% 2818μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	18.3% 0.24mg	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	9.92% 39.7μg	110% 441μg	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	11% 9.92mg	75% 67.5mg	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	15% 2.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	14.3% 143mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	51.6% 0.46mg	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	22% 1.75mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	86.6% 2mg	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	18.7% 131mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.66% 357g	7.36% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Green Soybeans per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Boiled Green Soybeans:

• 14 ounces of Frozen Carrots have 88.8 times more Vitamin A, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Green Soybeans.
• While 14 oz of Boiled and Drained Green Soybeans contain 5.9 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B3, 11.1 times more Vitamin B9 and 6.8 times more Vitamin C than Frozen Carrots, Unprepared.
• 14 ounces of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Boiled Green Soybeans:

• 14 ounces of Frozen Carrots have 4.9 times more Sodium and 1.3 times more Water than Boiled Green Soybeans.
• While 14 oz of Boiled and Drained Green Soybeans contain 4 times more Calcium, 1.6 times more Copper, 5.7 times more Iron, 5 times more Magnesium, 2.9 times more Manganese, 4.8 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Green Soybeans contain 3.9 times more Energy, 13.9 times more Fat, 15.7 times more Saturated Fat, 20.8 times more Omega 3, 10.8 times more Omega 6, 1.4 times more Carbohydrate, 1.3 times more Fiber and 15.8 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein