Comparing Nutrients in 500 calories Boiled Soybeans VS Frozen Carrots

Weight per 500 calories

• Boiled Soybeans: 291g
• Frozen Carrots: 1389g

Boiled Soybeans have 4.8 times more energy per 100g than Frozen Carrots. It has above average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Boiled Soybeans or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Soybeans	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.77g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	76.4% 13g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	84.4% 110g	130g per day for Men 19-50 years
Sugars	12% 8.72g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	46% 17.4g	121% 46g	38g per day for Men 19-50 years
Protein	95% 53g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.7% 0.83mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	101% 1.3mg	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	39.2% 157μg	34.7% 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	5.5% 4.94mg	38.6% 34.7mg	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	6.8% 1mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.5% 56μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Frozen Carrots	Recommended Dietary Allowance
Calcium	29.7% 297mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	114% 1.03mg	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	187% 15mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	103% 2.38mg	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	102% 712mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.9mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	4.9% 182g	33.8% 1251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Soybeans vs Frozen Carrots:

• Boiled Soybeans no Salt have 1.6 times more Vitamin B2 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 1.4 times more Vitamin B1, 5.6 times more Vitamin B3, 5 times more Vitamin B5, 1.9 times more Vitamin B6, 7 times more Vitamin C, 7.8 times more Vitamin E and 4.4 times more Vitamin K than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Frozen Carrots, Unprepared have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled Soybeans no Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Soybeans vs Frozen Carrots:

• Boiled Soybeans no Salt have 2.4 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus and 2.2 times more Selenium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.7 times more Calcium, 2.2 times more Potassium, 324.9 times more Sodium, 1.4 times more Zinc and 6.9 times more Water than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Frozen Carrots, Unprepared have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Soybeans no Salt have 4.1 times more Fat, 5.8 times more Saturated Fat, 7.4 times more Omega 3, 3.8 times more Omega 6 and 4.9 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 4.5 times more Carbohydrate, 7.6 times more Sugars and 2.6 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Frozen Carrots, Unprepared have similar amounts of Energy per 500 kcal.
• Both Boiled Soybeans no Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.