Comparing Nutrients in 100 grams Frozen Carrots VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Energy	1.24% 36kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	6.08% 7.9g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	15.8% 6g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	2.5% 10μg	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	2.78% 2.5mg	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	3.8% 0.57mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Soybeans	Recommended Dietary Allowance
Calcium	3.6% 36mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	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	5.5% 0.44mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	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	4.7% 33mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.7% 62.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Soybeans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots 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 Frozen Carrots vs Boiled Soybeans:

• 100 grams of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin C and 1.6 times more Vitamin E than Boiled Soybeans.
• While 100 g of Boiled Soybeans no Salt contain 3.5 times more Vitamin B1, 7.7 times more Vitamin B2, 2.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Soybeans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 100 grams.
• 100 grams of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared 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 Frozen Carrots vs Boiled Soybeans:

• 100 grams of Frozen Carrots have 68 times more Sodium and 1.4 times more Water than Boiled Soybeans.
• While 100 g of Boiled Soybeans no Salt contain 2.8 times more Calcium, 5.5 times more Copper, 11.7 times more Iron, 7.2 times more Magnesium, 4.8 times more Manganese, 7.4 times more Phosphorus, 2.2 times more Potassium, 10.4 times more Selenium and 3.5 times more Zinc than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 1.6 times more Sugars than Boiled Soybeans.
• While 100 g of Boiled Soybeans no Salt contain 4.8 times more Energy, 19.5 times more Fat, 27.6 times more Saturated Fat, 35.2 times more Omega 3, 18.1 times more Omega 6, 1.8 times more Fiber and 23.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Soybeans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein