Comparing Nutrients in 1 pound Boiled Carrots VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Carrots	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	38.6% 50g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	50% 19g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	21% 0.27mg	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	16% 63.5μg	126% 503μg	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	18% 16.3mg	85.7% 77mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	99% 2.28mg	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	19.4% 136mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	11% 409g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Green Soybeans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Boiled Green Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Boiled Green Soybeans with Salt:

• 1 pound of Boiled Carrots has 106.5 times more Vitamin A, 1.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 7.9 times more Vitamin B9 and 4.7 times more Vitamin C than Boiled and Drained Carrots.
• 1 pound of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Boiled Green Soybeans with Salt:

• 1 pound of Boiled Carrots has 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 4.8 times more Calcium, 6.9 times more Copper, 7.4 times more Iron, 6 times more Magnesium, 3.2 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium, 4.3 times more Sodium and 4.6 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Green Soybeans with Salt contains 4 times more Energy, 35.6 times more Fat, 24.7 times more Saturated Fat, 354 times more Omega 3, 30.5 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Fiber and 16.3 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein