Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Cooked Frozen Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	12.8% 370kcal	43% 1250kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	30.8% 9.85g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	295% 4.7g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	208% 35.4g	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	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	234% 131g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	940% 8460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	238% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	129% 1.68mg	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	318% 1270μg	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	133% 120mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	35% 350mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	586% 5.27mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	493% 11.3mg	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	309% 2160mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	167% 5670mg	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	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	191% 21mg	11mg per day for Men 19-50 years
Water	24.4% 903g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Stir-Fried Soybeans Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Stir-Fried 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 Stir-Fried Soybeans Sprouts:

• 1 kilogram of Cooked Frozen Carrots has 846 times more Vitamin A than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 14 times more Vitamin B1, 5.1 times more Vitamin B2, 2.6 times more Vitamin B3, 6.8 times more Vitamin B5, 2 times more Vitamin B6, 11.5 times more Vitamin B9 and 5.2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 kilogram of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Stir-Fried Soybeans Sprouts:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Iron, 4.2 times more Sodium and 1.3 times more Water than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 2.3 times more Calcium, 6.4 times more Copper, 8.7 times more Magnesium, 6.8 times more Manganese, 7 times more Phosphorus, 3 times more Potassium and 6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 4.1 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 3.4 times more Energy, 10.4 times more Fat, 8.2 times more Saturated Fat, 10.7 times more Omega 3, 12.2 times more Omega 6 and 22.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Stir-Fried 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