Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	744% 126g	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	232% 302g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	58% 42g	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	466% 177g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	940% 8460μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	24.4% 903g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Roasted Soybeans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Roasted Soybeans with Salt:

• 1 kilogram of Cooked Frozen Carrots has 84.6 times more Vitamin A than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 3.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6, 19.2 times more Vitamin B9 and 3.7 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Roasted Soybeans with Salt provide similar amounts of Vitamin C and Vitamin E per one kilogram.
• 1 kilogram of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Roasted Soybeans with Salt:

• 1 kilogram of Cooked Frozen Carrots has 46.3 times more Water than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 3.9 times more Calcium, 10.1 times more Copper, 7.4 times more Iron, 13.2 times more Magnesium, 12.9 times more Manganese, 11.7 times more Phosphorus, 7.7 times more Potassium, 31.8 times more Selenium, 2.8 times more Sodium and 9 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 kg of Roasted Soybeans with Salt contains 12.7 times more Energy, 37.4 times more Fat, 30.6 times more Saturated Fat, 38.5 times more Omega 3, 43.8 times more Omega 6, 3.9 times more Carbohydrate, 5.4 times more Fiber and 66.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Roasted Soybeans with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein