Comparing Nutrients in 300 calories Stir-Fried Soybeans Sprouts VS Carrots

Weight per 300 calories

• Stir-Fried Soybeans Sprouts: 240g
• Carrots: 732g

Stir-Fried Soybeans Sprouts have 3 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Carrots	8%	5%	87%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	70.8% 1.13g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	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	17.4% 22.6g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	5.05% 1.92g	54% 20.5g	38g per day for Men 19-50 years
Protein	56% 31.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Carrots	Recommended Dietary Allowance
Vitamin A	0.27% 2.4μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76.2% 305μg	34.8% 139μg	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	32% 29mg	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Carrots	Recommended Dietary Allowance
Calcium	19.7% 197mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	141% 1.26mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	12% 0.96mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	45.5% 1.05mg	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	74% 518mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.44μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	4.36% 161g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stir-Fried Soybeans Sprouts vs Carrots:

• Stir-Fried Sprouted Soybeans have 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 2545.7 times more Vitamin A, 2.7 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.5 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Carrots have similar amounts of Vitamin B2 per 300 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried Soybeans Sprouts vs Carrots:

• Stir-Fried Sprouted Soybeans have 3.8 times more Copper, 2.6 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus and 2.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.3 times more Iron, 1.7 times more Potassium, 15 times more Sodium and 4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Carrots have similar amounts of Calcium per 300 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried Sprouted Soybeans have 9.7 times more Fat, 10.1 times more Saturated Fat, 77.4 times more Omega 3, 11.6 times more Omega 6 and 4.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.1 times more Carbohydrate and 10.7 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.