Comparing Nutrients in 1 pound Boiled Soybeans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Soybeans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	27% 780kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	170% 2.7g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	27% 35g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	147% 82.6g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	29.3% 0.38mg	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	61.2% 245μg	12.5% 50μg	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	8.57% 7.7mg	11.6% 10.4mg	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	10.6% 1.6mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.6% 87μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	46.3% 463mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	41.3% 0.37mg	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	291% 23.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	33% 0.76mg	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	159% 1111mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	68.7% 2336mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.67% 284g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Boiled Soybeans has 5.2 times more Vitamin B1, 7.7 times more Vitamin B2, 2.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.4 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.4 times more Vitamin C and 2.9 times more Vitamin E than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Cooked Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Soybeans no Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Soybeans has 2.9 times more Calcium, 5 times more Copper, 9.7 times more Iron, 7.8 times more Magnesium, 4.9 times more Manganese, 7.9 times more Phosphorus, 2.7 times more Potassium, 12.2 times more Selenium and 3.3 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 59 times more Sodium and 1.4 times more Water than Boiled Soybeans no Salt.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Soybeans has 4.6 times more Energy, 13.2 times more Fat, 10.8 times more Saturated Fat, 13.6 times more Omega 3, 15.4 times more Omega 6, 1.8 times more Fiber and 31.4 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.4 times more Sugars than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein