Comparing Nutrients in 1 kilogram Boiled Soybeans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Soybeans	Carrots	Recommended Dietary Allowance
Energy	59.3% 1720kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	374% 6g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	73.7% 96g	130g per day for Men 19-50 years
Sugars	41.4% 30g	65.4% 47.4g	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	NA	7.6% 5.5g	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	158% 60g	73.7% 28g	38g per day for Men 19-50 years
Protein	325% 182g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	47.5% 190μg	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	19% 17mg	65.6% 59mg	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	23.3% 3.5mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Carrots	Recommended Dietary Allowance
Calcium	102% 1020mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	643% 51.4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	62% 1.43mg	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	350% 2450mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	17% 626g	24% 883g	3700g per day for Men 19-50 years

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

• Boiled Soybeans no Salt have 2.3 times more Vitamin B1, 4.9 times more Vitamin B2, 1.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin C and 1.9 times more Vitamin E than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Soybeans vs Carrots:

• Boiled Soybeans no Salt have 3.1 times more Calcium, 9 times more Copper, 17.1 times more Iron, 7.2 times more Magnesium, 5.8 times more Manganese, 7 times more Phosphorus, 1.6 times more Potassium, 73 times more Selenium and 4.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 69 times more Sodium and 1.4 times more Water than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Soybeans no Salt have 4.2 times more Energy, 37.4 times more Fat, 40.5 times more Saturated Fat, 299 times more Omega 3, 44.7 times more Omega 6, 2.1 times more Fiber and 19.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Sugars than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Raw Carrots have similar amounts of Carbohydrate per 1 kg.
• Both Boiled Soybeans no Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.