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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	263% 44.7g	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	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	32.6% 23.6g	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	158% 60g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	452% 4.07mg	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	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	358% 8.24mg	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	350% 2450mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	25% 930g	17% 626g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Boiled Soybeans with Salt 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 Soybeans with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A and 2.1 times more Vitamin E than Boiled Soybeans with Salt.
• While 1 kg of Boiled Soybeans with Salt contains 8.2 times more Vitamin B1, 10.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 6.8 times more Vitamin B9 and 2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Soybeans with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Soybeans with Salt 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 Soybeans with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Water than Boiled Soybeans with Salt.
• While 1 kg of Boiled Soybeans with Salt contains 3.3 times more Calcium, 4 times more Copper, 9.9 times more Iron, 9.6 times more Magnesium, 1.8 times more Manganese, 12.3 times more Phosphorus, 3 times more Potassium, 18.3 times more Selenium and 4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Soybeans with Salt contain similar levels of Sodium 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 Soybeans with Salt contains 7.5 times more Energy, 64.1 times more Fat, 51.9 times more Saturated Fat, 74.8 times more Omega 3, 79.7 times more Omega 6, 1.6 times more Carbohydrate, 3.3 times more Fiber and 31.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Soybeans with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein