Comparing Nutrients in 500 calories Soybeans VS Cooked Frozen Carrots

Weight per 500 calories

• Soybeans: 112g
• Cooked Frozen Carrots: 1351g

Soybeans have 12.1 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Soybeans or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Soybeans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	80.4% 104g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	117% 44.6g	38g per day for Men 19-50 years
Protein	73% 41g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	87.3% 1.14mg	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	105% 420μg	37% 149μg	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	7.47% 6.73mg	34.5% 31mg	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	6.35% 0.95mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	31% 311mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	123% 1.1mg	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	220% 17.6mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	98% 2.26mg	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	113% 789mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	59.3% 2015mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	33% 1221g	3700g per day for Men 19-50 years

Soybeans VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soybeans or Cooked Frozen Carrots?

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

• 500 calories of Soybeans have 2.4 times more Vitamin B1, 2 times more Vitamin B2 and 2.8 times more Vitamin B9 than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 10197.7 times more Vitamin A, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, 4.6 times more Vitamin C, 14.3 times more Vitamin E and 3.5 times more Vitamin K than Raw Soybeans.
• 500 calories of Soybeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Soybeans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Soybeans have 1.7 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus and 2.5 times more Selenium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1.5 times more Calcium, 1.3 times more Potassium, 355.6 times more Sodium and 127.5 times more Water than Raw Soybeans.
• Both Soybeans and Cooked Frozen Carrots contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soybeans have 2.4 times more Fat, 2 times more Saturated Fat, 2.5 times more Omega 3, 2.8 times more Omega 6 and 5.2 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 3.1 times more Carbohydrate, 6.7 times more Sugars and 4.3 times more Fiber than Raw Soybeans.
• Both Soybeans and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.