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Comparing Nutrients in 300 calories Roasted SoybeansVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Roasted Soybeans
64g
Canned Carrots with Liquids and Salt
1304g

Roasted Soybeans have 20.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Soybeans or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Roasted Soybeans
31%
45%
24%
Canned Carrots with Liquids and Salt
9%
5%
86%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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16.7%16.2g
Fat
1.9%1.83g
16.2 gvs1.83 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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7.34%2.35g
Saturated Fat
1%0.33g
2.35 gvs0.33 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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67.7%1.1g
Omega 3
6.52%0.1g
1.1 gvs0.1 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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47.6%8.1g
Omega 6
4.3%0.73g
8.1 gvs0.73 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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15%19.3g
Carbohydrate
54%70g
19.3 gvs70 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
44.3%32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs32 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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29.8%11.3g
Fiber
61.8%23.5g
11.3 gvs23.5 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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44%24.7g
Protein
13.5%7.57g
24.7 gvs7.57 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
888%7996μg
RAE, retinol activity equivalents
0 μgvs7996 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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5.33%0.064mg
Vitamin B1
20.7%0.25mg
Thiamine
0.064 mgvs0.25 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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7.13%0.093mg
Vitamin B2
27%0.35mg
Riboflavin
0.093 mgvs0.35 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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5.64%0.9mg
Vitamin B3
34.3%5.5mg
Niacin, nicotinic acid, niacinamide
0.9 mgvs5.5 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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5.8%0.29mg
Vitamin B5
36.3%1.8mg
Pantothenic acid
0.29 mgvs1.8 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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10.2%0.13mg
Vitamin B6
112%1.46mg
Pyridoxine
0.13 mgvs1.46 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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33.7%135μg
Vitamin B9
26%104μg
Folates and Folic Acid
135 μgvs104 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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1.56%1.4mg
Vitamin C
29%26mg
Ascorbic acid
1.4 mgvs26 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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NA
Vitamin E
63.5%9.52mg
Tocopherols and Tocotrienols
NA mgvs9.52 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
107%128μg
Phytomenadione or phylloquinone
NA μgvs128 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

8.83%88.3mg
Calcium
40.4%404mg
88.3 mgvs404 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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59%0.53mg
Copper
149%1.34mg
0.53 mgvs1.34 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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31%2.5mg
Iron
84.8%6.8mg
2.5 mgvs6.8 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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22%93mg
Magnesium
28%117mg
93 mgvs117 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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60%1.4mg
Manganese
255%5.87mg
1.4 mgvs5.87 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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33%232mg
Phosphorus
37.3%261mg
232 mgvs261 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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27.7%940mg
Potassium
66.4%2257mg
940 mgvs2257 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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22.2%12.2μg
Selenium
9.5%5.2μg
12.2 μgvs5.2 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.17%2.56mg
Sodium
209%3130mg
2.56 mgvs3130 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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18.3%2mg
Zinc
34.4%3.8mg
2 mgvs3.8 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.034%1.25g
Water
32.8%1213g
1.25 gvs1213 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Roasted Soybeans VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Soybeans or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 300 calories of Roasted Soybeans vs Canned Carrots with Liquids and Salt:

Comparing minerals per 300 calories for Roasted Soybeans vs Canned Carrots with Liquids and Salt:

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: