Comparing Nutrients in 100 grams Frozen Carrots VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	1.24% 36kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	13% 2.2g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	0.72% 0.52g	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	2.1% 0.8g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	79% 710μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	8.08% 0.11mg	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	20% 80μg	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	9.22% 8.3mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	59% 70.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	36.7% 0.33mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	31% 0.71mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.15% 79.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Steamed Soybeans Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Steamed Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Steamed Soybeans Sprouts:

• 100 grams of Frozen Carrots have 355 times more Vitamin A and 2.7 times more Vitamin E than Steamed Soybeans Sprouts.
• While 100 g of Steamed Sprouted Soybeans contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4 times more Vitamin B5, 8 times more Vitamin B9, 3.3 times more Vitamin C and 4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Steamed Soybeans Sprouts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Steamed Soybeans Sprouts:

• 100 grams of Frozen Carrots have 6.8 times more Sodium than Steamed Soybeans Sprouts.
• While 100 g of Steamed Sprouted Soybeans contain 1.6 times more Calcium, 4.5 times more Copper, 3 times more Iron, 5 times more Magnesium, 4.2 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Steamed Soybeans Sprouts contain similar levels of Water per 100 grams.
• Both Frozen Carrots, Unprepared as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 1.2 times more Carbohydrate, 9.2 times more Sugars and 4.1 times more Fiber than Steamed Soybeans Sprouts.
• While 100 g of Steamed Sprouted Soybeans contain 2.3 times more Energy, 9.7 times more Fat, 17.4 times more Omega 3, 9 times more Omega 6 and 10.9 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein