Comparing Nutrients in 7 ounces Soybeans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Soybeans	Frozen Carrots	Recommended Dietary Allowance
Energy	30.5% 885kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	40.8% 39.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	12% 15.7g	130g per day for Men 19-50 years
Sugars	20% 14.5g	13% 9.45g	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	0.85% 0.62g	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	% 8.04g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	129% 72.4g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.73mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	14.5% 0.19mg	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	186% 744μg	4.96% 20μg	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	13.2% 12mg	5.5% 4.96mg	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	11.2% 1.7mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Frozen Carrots	Recommended Dietary Allowance
Calcium	55% 550mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	16.3% 0.15mg	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	389% 31mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	14.8% 0.34mg	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	200% 1397mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	105% 3566mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.46% 17g	4.83% 179g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 19.9 times more Vitamin B1, 23.5 times more Vitamin B2, 3.5 times more Vitamin B3, 4.2 times more Vitamin B5, 4 times more Vitamin B6, 37.5 times more Vitamin B9, 2.4 times more Vitamin C, 1.5 times more Vitamin E and 2.7 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 710 times more Vitamin A than Raw Soybeans.
• Both Raw Soybeans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soybeans vs Frozen Carrots:

• Raw Soybeans have 7.7 times more Calcium, 22.4 times more Copper, 35.7 times more Iron, 23.3 times more Magnesium, 14.7 times more Manganese, 21.3 times more Phosphorus, 7.6 times more Potassium, 25.4 times more Selenium and 14.8 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 34 times more Sodium and 10.5 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 7 ounces:

• Raw Soybeans have 12.4 times more Energy, 43.3 times more Fat, 61.4 times more Saturated Fat, 78.2 times more Omega 3, 40.2 times more Omega 6, 3.8 times more Carbohydrate, 1.5 times more Sugars, 2.8 times more Fiber and 46.8 times more Protein than Frozen Carrots, Unprepared.
• Both Raw Soybeans as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.