Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	337% 57.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	105% 137g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	26.3% 19g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	211% 80.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	426% 3837μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	72.6% 0.94mg	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	12.5% 50μg	239% 957μg	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	11.6% 10.4mg	11% 9.98mg	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	30.5% 4.6mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	417% 3.76mg	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	30% 2.4mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	426% 9.8mg	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	20% 141mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	11% 410g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Roasted Soybeans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Roasted Soybeans with Salt:

• 1 pound of Cooked Frozen Carrots has 84.6 times more Vitamin A than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 3.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6, 19.2 times more Vitamin B9 and 3.7 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Roasted Soybeans with Salt provide similar amounts of Vitamin C and Vitamin E per one pound.
• 1 pound of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Roasted Soybeans with Salt:

• 1 pound of Cooked Frozen Carrots has 46.3 times more Water than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 3.9 times more Calcium, 10.1 times more Copper, 7.4 times more Iron, 13.2 times more Magnesium, 12.9 times more Manganese, 11.7 times more Phosphorus, 7.7 times more Potassium, 31.8 times more Selenium, 2.8 times more Sodium and 9 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted Soybeans with Salt contains 12.7 times more Energy, 37.4 times more Fat, 30.6 times more Saturated Fat, 38.5 times more Omega 3, 43.8 times more Omega 6, 3.9 times more Carbohydrate, 5.4 times more Fiber and 66.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Roasted Soybeans with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein