Comparing Nutrients in 100 grams Carrots VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Soybeans	33%	40%	27%

Macro Nutrients

	Carrots	Soybeans	Recommended Dietary Allowance
Energy	1.4% 41kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	58.4% 9.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	23.2% 30g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	10% 7.33g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Soybeans	Recommended Dietary Allowance
Vitamin A	93% 835μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	94% 375μg	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	6.56% 5.9mg	6.67% 6mg	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	4.4% 0.66mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Soybeans	Recommended Dietary Allowance
Calcium	3.3% 33mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	109% 2.5mg	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	5% 35mg	101% 704mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	53% 1797mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.23% 8.54g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A than Raw Soybeans.
• While Raw Soybeans contain 13.2 times more Vitamin B1, 15 times more Vitamin B2, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5, 2.7 times more Vitamin B6, 19.7 times more Vitamin B9, 1.3 times more Vitamin E and 3.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Soybeans have similar amounts of Vitamin C per 100 g.
• Both Raw Carrots as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Soybeans:

• Raw Carrots have 34.5 times more Sodium and 10.3 times more Water than Raw Soybeans.
• While Raw Soybeans contain 8.4 times more Calcium, 36.8 times more Copper, 52.3 times more Iron, 23.3 times more Magnesium, 17.6 times more Manganese, 20.1 times more Phosphorus, 5.6 times more Potassium, 178 times more Selenium and 20.4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans contain 10.9 times more Energy, 83.1 times more Fat, 90.1 times more Saturated Fat, 665 times more Omega 3, 99.3 times more Omega 6, 3.1 times more Carbohydrate, 1.5 times more Sugars, 3.3 times more Fiber and 39.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.