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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 lb of Roasted Soybeans with Salt 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 Roasted Soybeans with Salt vs Cooked Frozen Carrots:

• 1 pound of Roasted Soybeans with Salt has 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 Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 84.6 times more Vitamin A than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Cooked Frozen Carrots 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 Roasted Soybeans with 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 Roasted Soybeans with Salt vs Cooked Frozen Carrots:

• 1 pound of Roasted Soybeans with Salt has 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 Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 46.3 times more Water than Roasted Soybeans with Salt.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Soybeans with Salt has 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 Cooked Frozen Carrots.
• Both Roasted Soybeans with Salt and Cooked Frozen Carrots offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein