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Comparing Nutrients in 100 calories SoybeansVS Carrots

Weight per 100 calories

Soybeans
22.4g
Carrots
244g

Soybeans have 10.9 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Soybeans
33%
40%
27%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
4.6%4.47g
Fat
0.6%0.59g
4.47 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.02%0.65g
Saturated Fat
0.24%0.078g
0.65 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
18.6%0.3g
Omega 3
0.3%0.005g
0.3 gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
13%2.23g
Omega 6
1.43%0.24g
2.23 gvs0.24 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
5.2%6.76g
Carbohydrate
18%23.4g
6.76 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
2.27%1.64g
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.64 gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
1.85%1.34g
≤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 gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%8.76g
NA gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
5.5%2.1g
Fiber
18%6.83g
2.1 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
14.6%8.2g
Protein
4.05%2.27g
8.2 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.025%0.22μg
Vitamin A
226%2037μg
RAE, retinol activity equivalents
0.22 μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
16.3%0.2mg
Vitamin B1
13.4%0.16mg
Thiamine
0.2 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
15%0.2mg
Vitamin B2
11%0.14mg
Riboflavin
0.2 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
2.27%0.36mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
0.36 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.56%0.18mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
0.18 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.5%0.085mg
Vitamin B6
26%0.34mg
Pyridoxine
0.085 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
21%84μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
84 μgvs46.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.5%1.35mg
Vitamin C
16%14.4mg
Ascorbic acid
1.35 mgvs14.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
1.27%0.19mg
Vitamin E
10.7%1.6mg
Tocopherols and Tocotrienols
0.19 mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
8.8%10.5μg
Vitamin K
27%32μg
Phytomenadione or phylloquinone
10.5 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

6.2%62mg
Calcium
8.05%80.5mg
62 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
41.3%0.37mg
Copper
12%0.11mg
0.37 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
44%3.52mg
Iron
9.15%0.73mg
3.52 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
15%62.8mg
Magnesium
6.97%29.3mg
62.8 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
24.5%0.56mg
Manganese
15%0.35mg
0.56 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
22.5%158mg
Phosphorus
12%85.4mg
158 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
12%403mg
Potassium
23%780mg
403 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
7.26%4μg
Selenium
0.44%0.24μg
4 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.03%0.45mg
Sodium
11.2%168mg
0.45 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.97%1.1mg
Zinc
5.32%0.59mg
1.1 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.052%1.9g
Water
5.82%215g
1.9 gvs215 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Soybeans vs Carrots:
Comparing minerals per 100 calories for Soybeans vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: