Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Energy	12.8% 370kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	41.4% 30g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	158% 60g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	180% 2.34mg	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	27.5% 110μg	135% 540μg	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	25.6% 23mg	19% 17mg	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	67.3% 10mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Calcium	35% 350mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	452% 4.07mg	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	66.3% 5.3mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	358% 8.24mg	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	44.3% 310mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	24.4% 903g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Soybeans per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 1.4 times more Vitamin C and 2.9 times more Vitamin E than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 5.2 times more Vitamin B1, 7.7 times more Vitamin B2, 2.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Soybeans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Boiled Soybeans:

• 1 kilogram of Cooked Frozen Carrots has 59 times more Sodium and 1.4 times more Water than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 2.9 times more Calcium, 5 times more Copper, 9.7 times more Iron, 7.8 times more Magnesium, 4.9 times more Manganese, 7.9 times more Phosphorus, 2.7 times more Potassium, 12.2 times more Selenium and 3.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.4 times more Sugars than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 4.6 times more Energy, 13.2 times more Fat, 10.8 times more Saturated Fat, 13.6 times more Omega 3, 15.4 times more Omega 6, 1.8 times more Fiber and 31.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Soybeans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein