Comparing Nutrients in 300 calories Boiled Soybeans VS Cooked Frozen Carrots

Weight per 300 calories

• Boiled Soybeans: 174g
• Cooked Frozen Carrots: 811g

Boiled Soybeans have 4.6 times more energy per 100g than Cooked Frozen Carrots. It has above average energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Soybeans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.2% 0.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	52.4% 0.68mg	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	23.5% 94μg	22.3% 89μg	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	3.3% 2.97mg	20.7% 18.6mg	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	4.07% 0.61mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.5μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	17.8% 178mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	74% 0.66mg	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	112% 8.97mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	59% 1.35mg	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	61% 427mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	2.95% 109g	19.8% 732g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Soybeans vs Cooked Frozen Carrots:

• Boiled Soybeans no Salt have 1.7 times more Vitamin B2 than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain more Vitamin A, 4.8 times more Vitamin B3, 4.5 times more Vitamin B5, 1.7 times more Vitamin B6, 6.3 times more Vitamin C, 13.4 times more Vitamin E and 3.3 times more Vitamin K than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Boiled and Drained Frozen Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Boiled Soybeans no Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Soybeans vs Cooked Frozen Carrots:

• Boiled Soybeans no Salt have 2.1 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus and 2.6 times more Selenium than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 1.6 times more Calcium, 1.7 times more Potassium, 274.3 times more Sodium, 1.4 times more Zinc and 6.7 times more Water than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Boiled and Drained Frozen Carrots have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Soybeans no Salt have 2.8 times more Fat, 2.3 times more Saturated Fat, 2.9 times more Omega 3, 3.3 times more Omega 6 and 6.8 times more Protein than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 4.3 times more Carbohydrate, 6.3 times more Sugars and 2.6 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Boiled and Drained Frozen Carrots have similar amounts of Energy per 300 kcal.
• Both Boiled Soybeans no Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.