Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	7.93% 230kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	85% 111g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	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	47.4% 18g	111% 42g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	681% 6130μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	46% 0.6mg	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	20% 80μg	278% 1110μg	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	22.2% 20mg	189% 170mg	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	31% 310mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	130% 1.17mg	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	65% 5.2mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	218% 5mg	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	28.6% 200mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	25% 930g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Green Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Boiled Green Soybeans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 76.6 times more Vitamin A and 1.9 times more Vitamin B6 than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 13.7 times more Vitamin B1, 5.7 times more Vitamin B2, 3 times more Vitamin B3, 13.9 times more Vitamin B9 and 8.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Green Soybeans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Green Soybeans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 17.1 times more Sodium and 1.4 times more Water than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 4.7 times more Calcium, 4.8 times more Iron, 6.7 times more Magnesium, 7.9 times more Phosphorus, 3.1 times more Potassium, 3.5 times more Selenium and 3.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Green Soybeans contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Green Soybeans contains 6.1 times more Energy, 45.7 times more Fat, 29.6 times more Saturated Fat, 44.3 times more Omega 3, 47.4 times more Omega 6, 2.1 times more Carbohydrate, 2.3 times more Fiber and 21.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein