Comparing Nutrients in 100 calories SoybeansVS Boiled Carrots

Weight per 100 calories

Soybeans

22.4g

Boiled Carrots

286g

Soybeans have 12.7 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Soybeans or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Soybeans

33%

40%

27%

Boiled Carrots

88%

100 kcal ▼

Macro Nutrients

Soybeansvs Boiled Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.6%4.47g

Fat

0.53%0.51g

4.47 gvs0.51 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.02%0.65g

Saturated Fat

0.27%0.086g

0.65 gvs0.086 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.6%0.3g

Omega 3

0.18%0.003g

0.3 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.23g

Omega 6

1.46%0.25g

2.23 gvs0.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.2%6.76g

Carbohydrate

18%23.5g

6.76 gvs23.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.27%1.64g

Sugars

13.6%9.86g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.64 gvs9.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.4%1.03g

≤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]

NA gvs1.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.14g

NA gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%7.7g

NA gvs7.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.5%2.1g

Fiber

22.6%8.57g

2.1 gvs8.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.6%8.2g

Protein

3.88%2.17g

8.2 gvs2.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Soybeansvs Boiled Carrots

0.025%0.22μg

Vitamin A

270%2434μg

RAE, retinol activity equivalents

0.22 μgvs2434 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.3%0.2mg

Vitamin B1

15.7%0.19mg

Thiamine

0.2 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg

Vitamin B2

9.67%0.13mg

Riboflavin

0.2 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.27%0.36mg

Vitamin B3

11.5%1.84mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs1.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.56%0.18mg

Vitamin B5

13.3%0.66mg

Pantothenic acid

0.18 mgvs0.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.5%0.085mg

Vitamin B6

33.6%0.44mg

Pyridoxine

0.085 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21%84μg

Vitamin B9

10%40μg

Folates and Folic Acid

84 μgvs40 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.35mg

Vitamin C

11.4%10.3mg

Ascorbic acid

1.35 mgvs10.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.27%0.19mg

Vitamin E

19.6%2.94mg

Tocopherols and Tocotrienols

0.19 mgvs2.94 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.8%10.5μg

Vitamin K

32.6%39μg

Phytomenadione or phylloquinone

10.5 μgvs39 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Soybeansvs Boiled Carrots

6.2%62mg

Calcium

8.57%85.7mg

62 mgvs85.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41.3%0.37mg

Copper

5.4%0.049mg

0.37 mgvs0.049 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

3.4%136μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs136 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44%3.52mg

Iron

12%0.97mg

3.52 mgvs0.97 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.8mg

Magnesium

6.8%28.6mg

62.8 mgvs28.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.5%0.56mg

Manganese

19.3%0.44mg

0.56 mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.5%158mg

Phosphorus

12.2%85.7mg

158 mgvs85.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%403mg

Potassium

19.7%671mg

403 mgvs671 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.26%4μg

Selenium

3.64%2μg

4 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.03%0.45mg

Sodium

11%166mg

0.45 mgvs166 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.97%1.1mg

Zinc

5.2%0.57mg

1.1 mgvs0.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.052%1.9g

Water

6.96%258g

1.9 gvs258 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Soybeans vs Boiled Carrots:

Raw Soybeans have 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 10856.9 times more Vitamin A, 5.1 times more Vitamin B3, 3.7 times more Vitamin B5, 5.2 times more Vitamin B6, 7.6 times more Vitamin C, 15.4 times more Vitamin E and 3.7 times more Vitamin K than Raw Soybeans.
Both Raw Soybeans and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Soybeans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soybeans vs Boiled Carrots:

Raw Soybeans have 7.7 times more Copper, 3.6 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium and 1.9 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Calcium, 1.7 times more Potassium, 369.5 times more Sodium and 134.5 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 100 calories:

Raw Soybeans have 8.7 times more Fat, 7.5 times more Saturated Fat, 104.4 times more Omega 3, 9 times more Omega 6 and 3.8 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.5 times more Carbohydrate, 6 times more Sugars and 4.1 times more Fiber than Raw Soybeans.
Both Raw Soybeans and Boiled and Drained Carrots have similar amounts of Energy per 100 kcal.
Both Raw Soybeans as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

SoybeansVS Boiled SoybeansBoiled CarrotsVS Boiled SoybeansSoybeansVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 100 calories SoybeansVS Boiled Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Soybeans or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: