Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	33% 43g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	8.2% 5.95g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	66% 25g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	133% 1199μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	22.7% 0.29mg	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	3.9% 15.6μg	74.8% 299μg	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	3.62% 3.26mg	3.46% 3.1mg	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	9.54% 1.43mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	130% 1.17mg	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	9.4% 0.75mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	133% 3.06mg	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	6.28% 44mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Roasted Soybeans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Roasted Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Roasted Soybeans with Salt:

• 5 ounces of Cooked Frozen Carrots have 84.6 times more Vitamin A than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 3.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6, 19.2 times more Vitamin B9 and 3.7 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Roasted Soybeans with Salt provide similar amounts of Vitamin C and Vitamin E per five ounces.
• 5 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Roasted Soybeans with Salt:

• 5 ounces of Cooked Frozen Carrots have 46.3 times more Water than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 3.9 times more Calcium, 10.1 times more Copper, 7.4 times more Iron, 13.2 times more Magnesium, 12.9 times more Manganese, 11.7 times more Phosphorus, 7.7 times more Potassium, 31.8 times more Selenium, 2.8 times more Sodium and 9 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Roasted Soybeans with Salt contain 12.7 times more Energy, 37.4 times more Fat, 30.6 times more Saturated Fat, 38.5 times more Omega 3, 43.8 times more Omega 6, 3.9 times more Carbohydrate, 5.4 times more Fiber and 66.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Roasted Soybeans with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein