Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Soybeans	Recommended Dietary Allowance
Energy	0.79% 23kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	26.3% 4.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	4.14% 3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	15.8% 6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	68% 613μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	18% 0.23mg	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	2% 8μg	13.5% 54μg	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	2.22% 2mg	1.9% 1.7mg	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	4.87% 0.73mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Soybeans	Recommended Dietary Allowance
Calcium	3.1% 31mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	45.2% 0.41mg	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	6.5% 0.52mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	36% 0.82mg	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	2.86% 20mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.7% 62.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Soybeans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Liquids and Salt versus 100 g of Boiled Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Boiled Soybeans:

• 100 grams of Canned Carrots with Liquids and Salt have more Vitamin A and 2.1 times more Vitamin E than Boiled Soybeans.
• While 100 g of Boiled Soybeans no Salt contain 8.2 times more Vitamin B1, 10.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 6.8 times more Vitamin B9 and 2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Soybeans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Boiled Soybeans:

• 100 grams of Canned Carrots with Liquids and Salt have 240 times more Sodium and 1.5 times more Water than Boiled Soybeans.
• While 100 g of Boiled Soybeans no Salt contain 3.3 times more Calcium, 4 times more Copper, 9.9 times more Iron, 9.6 times more Magnesium, 1.8 times more Manganese, 12.3 times more Phosphorus, 3 times more Potassium, 18.3 times more Selenium and 4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Soybeans no Salt contain 7.5 times more Energy, 64.1 times more Fat, 51.9 times more Saturated Fat, 74.8 times more Omega 3, 79.7 times more Omega 6, 1.6 times more Carbohydrate, 3.3 times more Fiber and 31.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Soybeans offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein