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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soybeans	33%	40%	27%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soybeans	Recommended Dietary Allowance
Energy	7.93% 230kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	206% 199g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	90% 29g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	831% 13.3g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	584% 99g	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	232% 302g	130g per day for Men 19-50 years
Sugars	34% 24.6g	101% 73.3g	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	245% 93g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	652% 365g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soybeans	Recommended Dietary Allowance
Vitamin A	681% 6130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	728% 8.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	669% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	159% 7.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	290% 3.77mg	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	938% 3750μg	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	66.7% 60mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Soybeans	Recommended Dietary Allowance
Calcium	31% 310mg	277% 2770mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1842% 16.6mg	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	1963% 157mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	667% 2800mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1094% 25mg	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	1006% 7040mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	529% 17970mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	445% 49mg	11mg per day for Men 19-50 years
Water	25% 930g	2.3% 85.4g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A than Soybeans.
• While 1 kg of Raw Soybeans contains 46 times more Vitamin B1, 32.2 times more Vitamin B2, 3.9 times more Vitamin B3, 5.7 times more Vitamin B5, 3.4 times more Vitamin B6, 46.9 times more Vitamin B9, 3 times more Vitamin C and 4.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soybeans provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Soybeans have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw 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 Soybeans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 120 times more Sodium and 10.9 times more Water than Soybeans.
• While 1 kg of Raw Soybeans contains 8.9 times more Calcium, 16.1 times more Copper, 30.2 times more Iron, 31.1 times more Magnesium, 5.6 times more Manganese, 35.2 times more Phosphorus, 10.4 times more Potassium, 44.5 times more Selenium and 16.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Soybeans contains 19.4 times more Energy, 142.4 times more Fat, 115.4 times more Saturated Fat, 166.3 times more Omega 3, 177.2 times more Omega 6, 5.6 times more Carbohydrate, 3 times more Sugars, 5.2 times more Fiber and 62.9 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