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Comparing Nutrients in 14 ounces Boiled SoybeansVS Canned Carrots with Salt

Macros Ratio

Protein Fat Carbs

Boiled Soybeans
39%
43%
18%
Canned Carrots with Salt
10%
6%
84%
14 oz ▼

Macro Nutrients

23.5%683kcal
Energy
3.42%99kcal
683 kcalvs99 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
36.7%35.6g
Fat
0.78%0.75g
35.6 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
16%5.15g
Saturated Fat
0.45%0.14g
5.15 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
148%2.37g
Omega 3
2.73%0.044g
2.37 gvs0.044 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
104%17.7g
Omega 6
1.84%0.31g
17.7 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
25.5%33g
Carbohydrate
17%22g
33 gvs22 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
16.4%12g
Sugars
13.6%9.84g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs9.84 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
62.7%24g
Fiber
15.7%5.95g
24 gvs5.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
129%72.3g
Protein
4.54%2.54g
72.3 gvs2.54 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
246%2215μg
RAE, retinol activity equivalents
0 μgvs2215 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
51.3%0.62mg
Vitamin B1
5.95%0.071mg
Thiamine
0.62 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
87%1.13mg
Vitamin B2
9.16%0.12mg
Riboflavin
1.13 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
9.9%1.6mg
Vitamin B3
13.7%2.2mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
14.2%0.71mg
Vitamin B5
10.7%0.54mg
Pantothenic acid
0.71 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
71.4%0.93mg
Vitamin B6
34%0.44mg
Pyridoxine
0.93 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
53.6%214μg
Vitamin B9
8.93%35.7μg
Folates and Folic Acid
214 μgvs35.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
7.5%6.75mg
Vitamin C
12%10.7mg
Ascorbic acid
6.75 mgvs10.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
9.26%1.4mg
Vitamin E
19.6%2.94mg
Tocopherols and Tocotrienols
1.4 mgvs2.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
63.5%76.2μg
Vitamin K
32.4%39μg
Phytomenadione or phylloquinone
76.2 μgvs39 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

40.5%405mg
Calcium
9.92%99mg
405 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
179%1.6mg
Copper
46%0.41mg
1.6 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
255%20.4mg
Iron
31.8%2.54mg
20.4 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
81.3%341mg
Magnesium
7.56%31.8mg
341 mgvs31.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
142%3.27mg
Manganese
77.7%1.8mg
3.27 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
139%972mg
Phosphorus
13.6%95mg
972 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
60%2044mg
Potassium
21%710mg
2044 mgvs710 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
52.7%29μg
Selenium
2.9%1.6μg
29 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.26%3.97mg
Sodium
64%960mg
3.97 mgvs960 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
41.5%4.56mg
Zinc
9.4%1.03mg
4.56 mgvs1.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
6.7%248g
Water
9.97%369g
248 gvs369 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Soybeans vs Canned Carrots with Salt:
Comparing minerals per 14 ounces for Boiled Soybeans vs Canned Carrots with Salt:
Comparison of macro-nutrients per 14 ounces:



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