Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Soybeans	Recommended Dietary Allowance
Energy	3.6% 104kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	170% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	29% 38g	130g per day for Men 19-50 years
Sugars	15.4% 11g	18.8% 13.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	147% 82.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	81.6% 1.06mg	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	9.07% 36.3μg	61.2% 245μg	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	10% 9.07mg	8.57% 7.7mg	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	22% 3.3mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	72.6% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Soybeans	Recommended Dietary Allowance
Calcium	14% 141mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	205% 1.85mg	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	29.5% 2.36mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	163% 3.74mg	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	13% 91mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	68.7% 2336mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	11.4% 422g	7.67% 284g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Boiled Soybeans:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A and 2.1 times more Vitamin E than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 8.2 times more Vitamin B1, 10.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 6.8 times more Vitamin B9 and 2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled Soybeans no Salt have similar amounts of Vitamin B3 and Vitamin C per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Boiled Soybeans:

• Canned Carrots Solids and Liquids with Salt have 240 times more Sodium and 1.5 times more Water than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 3.3 times more Calcium, 4 times more Copper, 9.9 times more Iron, 9.6 times more Magnesium, 1.8 times more Manganese, 12.3 times more Phosphorus, 3 times more Potassium, 18.3 times more Selenium and 4 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 pound:

• Boiled Soybeans no Salt contain 7.5 times more Energy, 64.1 times more Fat, 51.9 times more Saturated Fat, 74.8 times more Omega 3, 79.7 times more Omega 6, 1.6 times more Carbohydrate, 3.3 times more Fiber and 31.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled Soybeans no Salt have similar amounts of Sugars per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.