Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Cooked Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	5.8% 168kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	8.75% 2.8g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	3.25% 2.36g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	426% 3837μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	36.6% 0.48mg	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	91% 363μg	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	42% 37.6mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	267% 320μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	16% 159mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	166% 1.5mg	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	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	140% 3.22mg	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	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	11% 410g	9.74% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Steamed Soybeans Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Steamed Soybeans Sprouts:

• 1 pound of Cooked Frozen Carrots has 423 times more Vitamin A and 4.8 times more Vitamin E than Steamed Soybeans Sprouts.
• While 1 lb of Steamed Sprouted Soybeans contains 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 4.3 times more Vitamin B5, 7.3 times more Vitamin B9, 3.6 times more Vitamin C and 5.2 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Soybeans Sprouts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Steamed Soybeans Sprouts:

• 1 pound of Cooked Frozen Carrots has 5.9 times more Sodium than Steamed Soybeans Sprouts.
• While 1 lb of Steamed Sprouted Soybeans contains 1.7 times more Calcium, 4 times more Copper, 2.5 times more Iron, 5.5 times more Magnesium, 4.3 times more Manganese, 4.4 times more Phosphorus, 1.8 times more Potassium and 3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Soybeans Sprouts contain similar levels of Water per one pound.
• Both Boiled and Drained Frozen Carrots as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 7.8 times more Sugars and 4.1 times more Fiber than Steamed Soybeans Sprouts.
• While 1 lb of Steamed Sprouted Soybeans contains 2.2 times more Energy, 6.5 times more Fat, 6.7 times more Omega 3, 7.7 times more Omega 6 and 14.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Soybeans Sprouts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein