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

Nutrient Comparison: Boiled Carrots VS Soybean Lecithin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Soybean Lecithin to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 kilogram of Boiled Carrots has more Calcium, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium and more Water than Soybean Lecithin.
• 1 kilogram of Soybean Lecithin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Soybean Lecithin lack sufficient amounts of Copper, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has more Carbohydrate, more Sugars and more Fiber than Soybean Lecithin.
• While 1 kg of 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.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 kilogram of Soybean Lecithin provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Carrots as well as Soybean Lecithin provide inadequate amounts of Protein in one kilogram.