Comparing Nutrients in 7 ounces Frozen Carrots VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	52% 50.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	210% 3.36g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	46% 60g	130g per day for Men 19-50 years
Sugars	13% 9.45g	11.5% 8.33g	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	0.85% 0.62g	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	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	92% 35g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	137% 76.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	157% 1409μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	31.8% 0.41mg	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	4.96% 20μg	105% 419μg	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	5.5% 4.96mg	4.85% 4.37mg	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	7.54% 1.13mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	83.3% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	183% 1.64mg	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	11% 0.87mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	186% 4.3mg	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	9.36% 65.5mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	85.8% 2917mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	21.6% 323mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Roasted Soybeans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Roasted Soybeans with Salt:

• 7 ounces of Frozen Carrots have 71 times more Vitamin A than Roasted Soybeans with Salt.
• While 7 oz of Roasted Soybeans with Salt contain 2.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 21.1 times more Vitamin B9, 1.6 times more Vitamin E and 2.9 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Roasted Soybeans with Salt provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Roasted Soybeans with Salt:

• 7 ounces of Frozen Carrots have 46.2 times more Water than Roasted Soybeans with Salt.
• While 7 oz of Roasted Soybeans with Salt contain 3.8 times more Calcium, 11.2 times more Copper, 8.9 times more Iron, 12.1 times more Magnesium, 12.6 times more Manganese, 11 times more Phosphorus, 6.3 times more Potassium, 27.3 times more Selenium, 2.4 times more Sodium and 9.5 times more Zinc than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Roasted Soybeans with Salt contain 13 times more Energy, 55.2 times more Fat, 78.2 times more Saturated Fat, 99.6 times more Omega 3, 51.2 times more Omega 6, 3.8 times more Carbohydrate, 5.4 times more Fiber and 49.4 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Roasted Soybeans with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein