Comparing Nutrients in 14 ounces Stir-Fried Soybeans Sprouts with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Stir-Fried Soybeans Sprouts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17% 496kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.76g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	19% 7.14g	38g per day for Men 19-50 years
Protein	93% 52g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.72mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	34% 0.44mg	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	126% 504μg	7.94% 31.8μg	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	53% 47.6mg	8.8% 7.94mg	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	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	32.5% 325mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	45.4% 0.41mg	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	20% 1.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	77.7% 1.8mg	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	122% 857mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.2% 267g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts with Salt VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Soybeans Sprouts with Salt versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Soybeans Sprouts with Salt vs Canned Carrots with Liquids and Salt:

• 14 ounces of Stir-Fried Soybeans Sprouts with Salt have 22.1 times more Vitamin B1, 7 times more Vitamin B2, 2.6 times more Vitamin B3, 8.6 times more Vitamin B5, 1.5 times more Vitamin B6, 15.9 times more Vitamin B9 and 6 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A than Stir-Fried Sprouted Soybeans with Salt.
• 14 ounces of Stir-Fried Soybeans Sprouts with Salt have insufficient amounts of Vitamin A
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Stir-Fried Sprouted Soybeans with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Soybeans Sprouts with Salt vs Canned Carrots with Liquids and Salt:

• 14 ounces of Stir-Fried Soybeans Sprouts with Salt have 2.6 times more Calcium, 5.1 times more Copper, 10.7 times more Magnesium, 2.5 times more Manganese, 10.8 times more Phosphorus, 3.3 times more Potassium and 7.2 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Iron and 1.4 times more Water than Stir-Fried Sprouted Soybeans with Salt.
• Both Stir-Fried Soybeans Sprouts with Salt and Canned Carrots with Liquids and Salt contain similar levels of Sodium per 14 ounces.
• Both Stir-Fried Sprouted Soybeans with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Soybeans Sprouts with Salt have 5.4 times more Energy, 50.7 times more Fat, 1.8 times more Carbohydrate and 22.6 times more Protein than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2.3 times more Fiber than Stir-Fried Sprouted Soybeans with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein