Comparing Nutrients in 5 ounces Steamed Soybeans Sprouts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Steamed Soybeans Sprouts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.12% 9.26g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	1% 0.74g	4.85% 3.5g	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	3% 1.13g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	21.4% 12g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	12.2% 0.16mg	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	28.3% 113μg	3.2% 12.8μg	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	13% 11.8mg	4.25% 3.83mg	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	2% 0.3mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.4% 100μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	16.4% 0.15mg	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	23.2% 1.86mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	27.7% 0.64mg	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	27.3% 191mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.04% 113g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Steamed Soybeans Sprouts vs Canned Carrots with Salt:

• 5 ounces of Steamed Soybeans Sprouts have 11.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 5.5 times more Vitamin B5, 8.9 times more Vitamin B9, 3.1 times more Vitamin C and 7.2 times more Vitamin K than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 279 times more Vitamin A and 3.5 times more Vitamin E than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Canned Carrots with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Steamed Sprouted Soybeans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Steamed Soybeans Sprouts vs Canned Carrots with Salt:

• 5 ounces of Steamed Soybeans Sprouts have 2.4 times more Calcium, 3.2 times more Copper, 2 times more Iron, 7.5 times more Magnesium, 1.6 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium and 4 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 24.2 times more Sodium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Canned Carrots with Salt contain similar levels of Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Steamed Sprouted Soybeans as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Soybeans Sprouts have 3.2 times more Energy, 23.4 times more Fat, 26.9 times more Omega 3, 28.1 times more Omega 6 and 13.2 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 4.8 times more Sugars and 1.9 times more Fiber than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Canned Carrots with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein