Comparing Nutrients in 7 ounces Soy Nuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Soy Nuts	Boiled Carrots	Recommended Dietary Allowance
Energy	30.7% 891kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	42.3% 16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	154% 86g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	23.4% 0.3mg	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	102% 407μg	6.95% 27.8μg	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	10% 9.13mg	7.94% 7.14mg	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	NA	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	98% 7.84mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	13.4% 0.31mg	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	184% 1288mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soy Nuts vs Boiled Carrots:

• Dry-roasted Soybeans have 6.5 times more Vitamin B1, 17.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 14.6 times more Vitamin B9, 1.3 times more Vitamin C and 2.7 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soy Nuts vs Boiled Carrots:

• Dry-roasted Soybeans have 4.7 times more Calcium, 63.5 times more Copper, 11.6 times more Iron, 22.8 times more Magnesium, 14.1 times more Manganese, 21.6 times more Phosphorus, 5.8 times more Potassium, 27.6 times more Selenium and 23.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29 times more Sodium and 112.7 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 7 ounces:

• Dry-roasted Soybeans have 12.8 times more Energy, 120.1 times more Fat, 104.2 times more Saturated Fat, 1443 times more Omega 3, 123.7 times more Omega 6, 3.5 times more Carbohydrate, 2.7 times more Fiber and 57 times more Protein than Boiled and Drained Carrots.
• Both Dry-roasted Soybeans as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.