Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	35.7% 0.46mg	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	5.46% 22μg	26.8% 107μg	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	5.07% 4.56mg	3.75% 3.37mg	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	13.4% 2mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	89.7% 0.81mg	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% 1.05mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	71% 1.64mg	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	8.8% 61.5mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Boiled Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 1.4 times more Vitamin C and 2.9 times more Vitamin E than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 5.2 times more Vitamin B1, 7.7 times more Vitamin B2, 2.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Soybeans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Boiled Soybeans:

• 7 ounces of Cooked Frozen Carrots have 59 times more Sodium and 1.4 times more Water than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 2.9 times more Calcium, 5 times more Copper, 9.7 times more Iron, 7.8 times more Magnesium, 4.9 times more Manganese, 7.9 times more Phosphorus, 2.7 times more Potassium, 12.2 times more Selenium and 3.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.4 times more Sugars than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 4.6 times more Energy, 13.2 times more Fat, 10.8 times more Saturated Fat, 13.6 times more Omega 3, 15.4 times more Omega 6, 1.8 times more Fiber and 31.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Soybeans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein