Comparing Nutrients in 1 kilogram Boiled Carrots VS Soybean Lecithin

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soybean Lecithin	0%	100%	0%

Macro Nutrients

	Boiled Carrots	Soybean Lecithin	Recommended Dietary Allowance
Energy	12% 350kcal	263% 7630kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	469% 150g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3210% 51.4g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2364% 402g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	0% 0g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	0% 0g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soybean Lecithin	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	0% 0mg	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	35% 140μg	0% 0μg	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	40% 36mg	0% 0mg	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	68.7% 10.3mg	545% 81.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	1533% 1839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soybean Lecithin	Recommended Dietary Allowance
Calcium	30% 300mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	0% 0mg	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	43% 300mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	0% 0mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Soybean Lecithin:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• While Soybean Lecithin contains 7.9 times more Vitamin E and 13.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Soybean Lecithin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Soybean Lecithin:

• Boiled and Drained Carrots have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Soybean Lecithin.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• While Soybean Lecithin contains 21.8 times more Energy, 555.6 times more Fat, 500.2 times more Saturated Fat, 5136 times more Omega 3 and 461.9 times more Omega 6 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Soybean Lecithin have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.