Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Cooked Frozen Carrots	Sprouted Soybeans	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	5.96% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	28% 4.73g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	NA	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	19% 0.25mg	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	61% 244μg	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	24% 21.7mg	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	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	67.3% 0.61mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	43.3% 1mg	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	33.2% 232mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sprouted Soybeans per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Sprouted Soybeans:

• 5 ounces of Cooked Frozen Carrots have 846 times more Vitamin A than Sprouted Soybeans.
• While 5 oz of Raw Sprouted Soybeans contain 11.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.3 times more Vitamin B5, 2.1 times more Vitamin B6, 15.6 times more Vitamin B9 and 6.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 5 ounces of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Sprouted Soybeans:

• 5 ounces of Cooked Frozen Carrots have 4.2 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 5 oz of Raw Sprouted Soybeans contain 1.9 times more Calcium, 5.2 times more Copper, 4 times more Iron, 6.5 times more Magnesium, 4.2 times more Manganese, 5.3 times more Phosphorus, 2.5 times more Potassium and 3.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Raw Sprouted Soybeans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 3 times more Fiber than Sprouted Soybeans.
• While 5 oz of Raw Sprouted Soybeans contain 3.3 times more Energy, 9.9 times more Fat, 7.7 times more Saturated Fat, 10.1 times more Omega 3, 11.6 times more Omega 6 and 22.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sprouted Soybeans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein