Comparing Nutrients in 7 ounces Boiled Carrots VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Boiled Carrots	Green Soybeans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	17% 22g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Green Soybeans	Recommended Dietary Allowance
Vitamin A	188% 1691μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	9.92% 0.13mg	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	6.95% 27.8μg	82% 327μg	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	7.94% 7.14mg	64% 57.5mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Green Soybeans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	47% 1.1mg	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	8.5% 59.5mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Green Soybeans:

• Boiled and Drained Carrots have 94.7 times more Vitamin A, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain 6.6 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 11.8 times more Vitamin B9 and 8.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Green Soybeans:

• Boiled and Drained Carrots have 3.9 times more Sodium and 1.3 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 6.6 times more Calcium, 7.5 times more Copper, 10.4 times more Iron, 6.5 times more Magnesium, 3.5 times more Manganese, 6.5 times more Phosphorus, 2.6 times more Potassium, 2.1 times more Selenium and 5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Soybeans contain 4.2 times more Energy, 37.8 times more Fat, 26.2 times more Saturated Fat, 376 times more Omega 3, 32.4 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Fiber and 17 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.