Comparing Nutrients in 14 ounces Frozen Carrots VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Energy	4.93% 143kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	16% 5.15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	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	24% 31.4g	25.5% 33g	130g per day for Men 19-50 years
Sugars	26% 19g	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	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	62.7% 24g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	63.5% 76.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Calcium	14.3% 143mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	22% 1.75mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	60% 2044mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	9.66% 357g	6.7% 248g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Soybeans per 14 oz

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

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

• 14 ounces of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin C and 1.6 times more Vitamin E than Boiled Soybeans.
• While 14 oz of Boiled Soybeans no Salt contain 3.5 times more Vitamin B1, 7.7 times more Vitamin B2, 2.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Soybeans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 14 ounces.
• 14 ounces of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Carrots have 68 times more Sodium and 1.4 times more Water than Boiled Soybeans.
• While 14 oz of Boiled Soybeans no Salt contain 2.8 times more Calcium, 5.5 times more Copper, 11.7 times more Iron, 7.2 times more Magnesium, 4.8 times more Manganese, 7.4 times more Phosphorus, 2.2 times more Potassium, 10.4 times more Selenium and 3.5 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 ounces of Frozen Carrots have 1.6 times more Sugars than Boiled Soybeans.
• While 14 oz of Boiled Soybeans no Salt contain 4.8 times more Energy, 19.5 times more Fat, 27.6 times more Saturated Fat, 35.2 times more Omega 3, 18.1 times more Omega 6, 1.8 times more Fiber and 23.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Soybeans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein