Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Cooked Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	12.8% 370kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	19.3% 6.17g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	185% 2.96g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	130% 22g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	7.17% 5.2g	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	21% 8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	151% 84.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	940% 8460μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	80.8% 1.05mg	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	200% 800μg	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	92% 83mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	588% 706μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	35% 350mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	367% 3.3mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	309% 7.1mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	24.4% 903g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Steamed Soybeans Sprouts per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has 423 times more Vitamin A and 4.8 times more Vitamin E than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 4.3 times more Vitamin B5, 7.3 times more Vitamin B9, 3.6 times more Vitamin C and 5.2 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Soybeans Sprouts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 5.9 times more Sodium than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 1.7 times more Calcium, 4 times more Copper, 2.5 times more Iron, 5.5 times more Magnesium, 4.3 times more Manganese, 4.4 times more Phosphorus, 1.8 times more Potassium and 3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Soybeans Sprouts contain similar levels of Water per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 7.8 times more Sugars and 4.1 times more Fiber than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 2.2 times more Energy, 6.5 times more Fat, 6.7 times more Omega 3, 7.7 times more Omega 6 and 14.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Soybeans Sprouts offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein