Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Stir-Fried Soybeans Sprouts

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	7.93% 230kcal	43% 1250kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	30.8% 9.85g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	295% 4.7g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	208% 35.4g	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	72.3% 94g	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	21% 8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Stir-Fried Soybeans Sprouts	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	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	238% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	129% 1.68mg	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	318% 1270μg	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	133% 120mg	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	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	31% 310mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	586% 5.27mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	493% 11.3mg	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	309% 2160mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	167% 5670mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	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	191% 21mg	11mg per day for Men 19-50 years
Water	25% 930g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Stir-Fried Soybeans Sprouts per 1 kg

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 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 Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Stir-Fried Sprouted 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 Stir-Fried Soybeans Sprouts:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.3 times more Iron, 17.1 times more Sodium and 1.4 times more Water than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 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 Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.3 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 5.4 times more Energy, 50.7 times more Fat, 39.4 times more Saturated Fat, 59 times more Omega 3, 63.2 times more Omega 6, 1.8 times more Carbohydrate and 22.6 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