Comparing Nutrients in 14 ounces Carrots VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Carrots	Green Soybeans	Recommended Dietary Allowance
Energy	5.6% 163kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	9.75% 3.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	66% 11.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	44% 16.7g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Green Soybeans	Recommended Dietary Allowance
Vitamin A	368% 3314μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	164% 655μg	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	26% 23.4mg	128% 115mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Green Soybeans	Recommended Dietary Allowance
Calcium	13% 131mg	78% 782mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	94% 2.17mg	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	20% 139mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	72.4% 2461mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.24% 268g	3700g per day for Men 19-50 years

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

• Raw Carrots have 92.8 times more Vitamin A, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain 6.6 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 8.7 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Green Soybeans:

• Raw Carrots have 4.6 times more Sodium and 1.3 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 6 times more Calcium, 2.8 times more Copper, 11.8 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 15 times more Selenium and 4.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Soybeans contain 3.6 times more Energy, 28.3 times more Fat, 24.6 times more Saturated Fat, 188 times more Omega 3, 28.2 times more Omega 6, 1.5 times more Fiber and 13.9 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Green Soybeans have similar amounts of Carbohydrate per 14 oz.
• Both Raw Carrots as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.