Comparing Nutrients in 1 pound Stir-Fried Soybeans Sprouts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Carrots	Recommended Dietary Allowance
Energy	19.6% 567kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	NA	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	36% 13.6g	38g per day for Men 19-50 years
Protein	106% 59.4g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	53.4% 0.69mg	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	144% 576μg	16% 63.5μg	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	60.5% 54.4mg	18% 16.3mg	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	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Boiled Carrots	Recommended Dietary Allowance
Calcium	37% 372mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	22.7% 1.8mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	30.6% 0.7mg	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	140% 980mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.24% 305g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Stir-Fried Soybeans Sprouts vs Boiled Carrots:

• Stir-Fried Sprouted Soybeans have 6.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 5.1 times more Vitamin B5, 9.1 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Stir-Fried Soybeans Sprouts vs Boiled Carrots:

• Stir-Fried Sprouted Soybeans have 2.7 times more Calcium, 31 times more Copper, 9.6 times more Magnesium, 7.3 times more Manganese, 7.2 times more Phosphorus, 2.4 times more Potassium and 10.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.1 times more Sodium and 1.3 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled and Drained Carrots have similar amounts of Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stir-Fried Sprouted Soybeans have 3.6 times more Energy, 39.4 times more Fat, 32.8 times more Saturated Fat, 472 times more Omega 3, 40.7 times more Omega 6 and 17.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled and Drained Carrots have similar amounts of Carbohydrate per 1 lb.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.