Comparing Nutrients in 300 calories Canned Carrots with Liquids and SaltVS Steamed Soybeans Sprouts

Weight per 300 calories

Canned Carrots with Liquids and Salt

1304g

Steamed Soybeans Sprouts

370g

Steamed Sprouted Soybeans have 3.5 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Steamed Soybeans Sprouts?

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids and Salt

86%

Steamed Soybeans Sprouts

34%

40%

26%

300 kcal ▼

Macro Nutrients

Canned Carrots with Liquids and Saltvs Steamed Soybeans Sprouts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.9%1.83g

Fat

17%16.5g

1.83 gvs16.5 g

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

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1%0.33g

Saturated Fat

7.14%2.3g

0.33 gvs2.3 g

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

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6.52%0.1g

Omega 3

68.5%1.1g

0.1 gvs1.1 g

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

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4.3%0.73g

Omega 6

48.3%8.2g

0.73 gvs8.2 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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54%70g

Carbohydrate

18.6%24g

70 gvs24 g

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

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44.3%32g

Sugars

2.66%1.93g

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

32 gvs1.93 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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61.8%23.5g

Fiber

7.8%2.96g

23.5 gvs2.96 g

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

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13.5%7.57g

Protein

56%31.4g

7.57 gvs31.4 g

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

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Vitamins

Canned Carrots with Liquids and Saltvs Steamed Soybeans Sprouts

888%7996μg

Vitamin A

0.82%7.4μg

RAE, retinol activity equivalents

7996 μgvs7.4 μg

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

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20.7%0.25mg

Vitamin B1

63.3%0.76mg

Thiamine

0.25 mgvs0.76 mg

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

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27%0.35mg

Vitamin B2

15%0.2mg

Riboflavin

0.35 mgvs0.2 mg

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

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34.3%5.5mg

Vitamin B3

25.3%4.04mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs4.04 mg

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

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36.3%1.8mg

Vitamin B5

55%2.75mg

Pantothenic acid

1.8 mgvs2.75 mg

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

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112%1.46mg

Vitamin B6

30%0.39mg

Pyridoxine

1.46 mgvs0.39 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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26%104μg

Vitamin B9

74%296μg

Folates and Folic Acid

104 μgvs296 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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29%26mg

Vitamin C

34%30.7mg

Ascorbic acid

26 mgvs30.7 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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63.5%9.52mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

9.52 mgvs0.78 mg

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

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107%128μg

Vitamin K

218%261μg

Phytomenadione or phylloquinone

128 μgvs261 μg

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

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Minerals

Canned Carrots with Liquids and Saltvs Steamed Soybeans Sprouts

40.4%404mg

Calcium

22%219mg

404 mgvs219 mg

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

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149%1.34mg

Copper

136%1.22mg

1.34 mgvs1.22 mg

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

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Fluoride

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

NA μgvsNA μg

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

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84.8%6.8mg

Iron

60.6%4.85mg

6.8 mgvs4.85 mg

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

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28%117mg

Magnesium

53%222mg

117 mgvs222 mg

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

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255%5.87mg

Manganese

114%2.63mg

5.87 mgvs2.63 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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37.3%261mg

Phosphorus

71.4%500mg

261 mgvs500 mg

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

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66.4%2257mg

Potassium

38.7%1315mg

2257 mgvs1315 mg

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

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9.5%5.2μg

Selenium

4.04%2.22μg

5.2 μgvs2.22 μg

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

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209%3130mg

Sodium

2.47%37mg

3130 mgvs37 mg

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

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34.4%3.8mg

Zinc

35%3.85mg

3.8 mgvs3.85 mg

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

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32.8%1213g

Water

7.95%294g

1213 gvs294 g

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

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Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Steamed Soybeans Sprouts:

Canned Carrots Solids and Liquids with Salt have 1079.4 times more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 3.8 times more Vitamin B6 and 12.2 times more Vitamin E than Steamed Sprouted Soybeans.
While Steamed Sprouted Soybeans contain 3.1 times more Vitamin B1, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9 and 2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Steamed Sprouted Soybeans have similar amounts of Vitamin C per 300 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Steamed Soybeans Sprouts:

Canned Carrots Solids and Liquids with Salt have 1.9 times more Calcium, 1.4 times more Iron, 2.2 times more Manganese, 1.7 times more Potassium, 2.3 times more Selenium, 84.5 times more Sodium and 4.1 times more Water than Steamed Sprouted Soybeans.
While Steamed Sprouted Soybeans contain 1.9 times more Magnesium and 1.9 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Steamed Sprouted Soybeans have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Carrots Solids and Liquids with Salt have 2.9 times more Carbohydrate, 16.7 times more Sugars and 7.9 times more Fiber than Steamed Sprouted Soybeans.
While Steamed Sprouted Soybeans contain 9 times more Fat, 7 times more Saturated Fat, 10.5 times more Omega 3, 11.2 times more Omega 6 and 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Steamed Sprouted Soybeans have similar amounts of Energy per 300 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Carrots with Liquids and SaltVS Canned Carrots with SaltSteamed Soybeans SproutsVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Stir-Fried Soybeans SproutsSteamed Soybeans SproutsVS Stir-Fried Soybeans Sprouts

Compare Foods

Comparing Nutrients in 300 calories Canned Carrots with Liquids and SaltVS Steamed Soybeans Sprouts

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Steamed Soybeans Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: