Comparing Nutrients in 300 calories Roasted Soybeans VS 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.

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%

Macro Nutrients

	Roasted Soybeans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	44% 24.7g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	112% 1.46mg	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	33.7% 135μg	26% 104μg	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	1.56% 1.4mg	29% 26mg	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	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	8.83% 88.3mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	149% 1.34mg	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	31% 2.5mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	255% 5.87mg	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	33% 232mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	27.7% 940mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Soybeans roasted without salt have 1.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 3.9 times more Vitamin B1, 3.8 times more Vitamin B2, 6.1 times more Vitamin B3, 6.3 times more Vitamin B5, 11 times more Vitamin B6 and 18.5 times more Vitamin C than Soybeans roasted without salt.
• Both Soybeans roasted without salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Soybeans roasted without salt have 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.6 times more Calcium, 2.5 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 2.4 times more Potassium, 1223.5 times more Sodium, 1.9 times more Zinc and 972.4 times more Water than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soybeans roasted without salt have 8.9 times more Fat, 7.2 times more Saturated Fat, 10.4 times more Omega 3, 11.1 times more Omega 6 and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.6 times more Carbohydrate and 2.1 times more Fiber than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Soybeans roasted without salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.