Comparing Nutrients in 1 kilogram Boiled Carrots VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Boiled Carrots	Sprouted Soybeans	Recommended Dietary Allowance
Energy	12% 350kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	278% 4.45g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	196% 33.4g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	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	29% 11g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	947% 8520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	71.8% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	135% 1.76mg	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	430% 1720μg	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	170% 153mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	30% 300mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	474% 4.27mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	305% 7mg	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	234% 1640mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	18.7% 691g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Sprouted Soybeans:

• Boiled and Drained Carrots have 852 times more Vitamin A than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 5.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B5, 12.3 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Soybeans have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Sprouted Soybeans:

• Boiled and Drained Carrots have 4.1 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 2.2 times more Calcium, 25.1 times more Copper, 6.2 times more Iron, 7.2 times more Magnesium, 4.5 times more Manganese, 5.5 times more Phosphorus, 2.1 times more Potassium and 5.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Soybeans have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 2.7 times more Fiber than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 3.5 times more Energy, 37.2 times more Fat, 31 times more Saturated Fat, 445 times more Omega 3, 38.4 times more Omega 6 and 17.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Soybeans have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.