Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Roasted Soybeans with Salt

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Roasted Soybeans with Salt: 107g

Roasted Soybeans with Salt have 20.4 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is very high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Roasted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	79.3% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	6.18% 4.48g	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	103% 39g	49.7% 19g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	9.66% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	17% 0.22mg	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	43.5% 174μg	56.2% 225μg	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	48.3% 43.5mg	2.6% 2.35mg	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	106% 16mg	6.47% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	44.8% 53.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	67.4% 674mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	98% 0.88mg	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	141% 11.3mg	52% 4.16mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	100% 2.3mg	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	62% 435mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.056% 2.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Roasted Soybeans with Salt:

• Canned Carrots Solids and Liquids with Salt have 1250 times 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, 18.5 times more Vitamin C, 16.4 times more Vitamin E and 4 times more Vitamin K than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Roasted Soybeans with Salt:

• Canned Carrots Solids and Liquids with Salt have 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, 30 times more Sodium, 1.9 times more Zinc and 972.4 times more Water than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Roasted Soybeans with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt have 3.6 times more Carbohydrate, 11.9 times more Sugars and 2.1 times more Fiber than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 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.
• Both Canned Carrots Solids and Liquids with Salt and Roasted Soybeans with Salt have similar amounts of Energy per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.