Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	17% 22g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	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	9.4% 3.57g	22% 8.33g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.16% 0.12mg	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	3.97% 16μg	55% 220μg	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	4.4% 3.97mg	37.5% 33.7mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	25.8% 0.23mg	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	13% 1.03mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	5.67% 39.7mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	5% 185g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Green Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Boiled Green Soybeans:

• 7 ounces of Canned Carrots with Liquids and Salt have 76.6 times more Vitamin A and 1.9 times more Vitamin B6 than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 13.7 times more Vitamin B1, 5.7 times more Vitamin B2, 3 times more Vitamin B3, 13.9 times more Vitamin B9 and 8.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Green Soybeans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Boiled Green Soybeans:

• 7 ounces of Canned Carrots with Liquids and Salt have 17.1 times more Sodium and 1.4 times more Water than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 4.7 times more Calcium, 4.8 times more Iron, 6.7 times more Magnesium, 7.9 times more Phosphorus, 3.1 times more Potassium, 3.5 times more Selenium and 3.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Green Soybeans contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Green Soybeans contain 6.1 times more Energy, 45.7 times more Fat, 29.6 times more Saturated Fat, 44.3 times more Omega 3, 47.4 times more Omega 6, 2.1 times more Carbohydrate, 2.3 times more Fiber and 21.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein