Comparing Nutrients in 300 calories Frozen Carrots VS Steamed Soybeans Sprouts

Weight per 300 calories

• Frozen Carrots: 833g
• Steamed Soybeans Sprouts: 370g

Steamed Sprouted Soybeans have 2.3 times more energy per unit of mass than Frozen Carrots, Unprepared, which is average in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Steamed Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	68.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	18.6% 24g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	2.66% 1.93g	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	3.56% 2.6g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	7.8% 2.96g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	657% 5917μg	0.82% 7.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	30% 0.39mg	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	21% 83.3μg	74% 296μg	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	23% 21mg	34% 30.7mg	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	31.7% 4.75mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	30% 300mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	136% 1.22mg	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	46% 3.67mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	114% 2.63mg	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	39.3% 275mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	20.3% 750g	7.95% 294g	3700g per day for Men 19-50 years

Frozen Carrots VS Steamed Soybeans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Steamed Soybeans Sprouts?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Steamed Soybeans Sprouts:

• 300 calories of Frozen Carrots have 798.8 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B6 and 6.1 times more Vitamin E than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 3.6 times more Vitamin B9, 1.5 times more Vitamin C and 1.8 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Steamed Soybeans Sprouts provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Steamed Soybeans Sprouts:

• 300 calories of Frozen Carrots have 1.4 times more Calcium, 1.5 times more Potassium, 2.6 times more Selenium, 15.3 times more Sodium and 2.5 times more Water than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.4 times more Zinc than Frozen Carrots, Unprepared.
• 300 calories of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 2.7 times more Carbohydrate, 20.6 times more Sugars and 9.3 times more Fiber than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 4.3 times more Fat, 5.8 times more Saturated Fat, 7.7 times more Omega 3, 4 times more Omega 6 and 4.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Steamed Soybeans Sprouts offer comparable quantities of Energy per 300 calories.