Comparing Nutrients in 1 pound Frozen Carrots VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Energy	5.63% 163kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	170% 2.7g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	27.6% 36g	29% 38g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	147% 82.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	72.6% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Calcium	16.3% 163mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	25% 2mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	21.4% 150mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	68.7% 2336mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	11% 408g	7.67% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Soybeans per 1 lb

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

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

• 1 pound of Frozen Carrots has more Vitamin A, 1.5 times more Vitamin C and 1.6 times more Vitamin E than Boiled Soybeans.
• While 1 lb of Boiled Soybeans no Salt contains 3.5 times more Vitamin B1, 7.7 times more Vitamin B2, 2.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Soybeans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per one pound.
• 1 pound of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Boiled Soybeans:

• 1 pound of Frozen Carrots has 68 times more Sodium and 1.4 times more Water than Boiled Soybeans.
• While 1 lb of Boiled Soybeans no Salt contains 2.8 times more Calcium, 5.5 times more Copper, 11.7 times more Iron, 7.2 times more Magnesium, 4.8 times more Manganese, 7.4 times more Phosphorus, 2.2 times more Potassium, 10.4 times more Selenium and 3.5 times more Zinc than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.6 times more Sugars than Boiled Soybeans.
• While 1 lb of Boiled Soybeans no Salt contains 4.8 times more Energy, 19.5 times more Fat, 27.6 times more Saturated Fat, 35.2 times more Omega 3, 18.1 times more Omega 6, 1.8 times more Fiber and 23.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Soybeans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein