Comparing Nutrients in 300 calories Boiled CarrotsVS Roasted Soybeans with Salt

Weight per 300 calories

Boiled Carrots

857g

Roasted Soybeans with Salt

64g

Roasted Soybeans with Salt have 13.4 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Roasted Soybeans with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Roasted Soybeans with Salt

31%

45%

24%

300 kcal ▼

Macro Nutrients

Boiled Carrotsvs Roasted Soybeans with Salt

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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1.6%1.54g

Fat

16.7%16.2g

1.54 gvs16.2 g

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

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0.8%0.26g

Saturated Fat

7.34%2.35g

0.26 gvs2.35 g

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

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0.54%0.009g

Omega 3

67.7%1.1g

0.009 gvs1.1 g

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

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4.4%0.75g

Omega 6

47.6%8.1g

0.75 gvs8.1 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%70.5g

Carbohydrate

15%19.3g

70.5 gvs19.3 g

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

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40.8%29.6g

Sugars

3.7%2.7g

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

29.6 gvs2.7 g

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

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4.26%3.1g

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]

3.1 gvsNA g

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

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%3.43g

Glucose

3.43 gvsNA g

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

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%23g

Sucrose

23 gvsNA g

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

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67.7%25.7g

Fiber

29.8%11.3g

25.7 gvs11.3 g

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

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11.6%6.5g

Protein

44%24.7g

6.5 gvs24.7 g

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

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Vitamins

Boiled Carrotsvs Roasted Soybeans with Salt

811%7303μg

Vitamin A

0.71%6.4μg

RAE, retinol activity equivalents

7303 μgvs6.4 μg

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

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47%0.57mg

Vitamin B1

5.33%0.064mg

Thiamine

0.57 mgvs0.064 mg

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

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29%0.38mg

Vitamin B2

7.13%0.093mg

Riboflavin

0.38 mgvs0.093 mg

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

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34.6%5.53mg

Vitamin B3

5.64%0.9mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs0.9 mg

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

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39.8%2mg

Vitamin B5

5.8%0.29mg

Pantothenic acid

2 mgvs0.29 mg

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

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101%1.3mg

Vitamin B6

10.2%0.13mg

Pyridoxine

1.3 mgvs0.13 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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30%120μg

Vitamin B9

33.7%135μg

Folates and Folic Acid

120 μgvs135 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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34.3%31mg

Vitamin C

1.56%1.4mg

Ascorbic acid

31 mgvs1.4 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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59%8.83mg

Vitamin E

3.9%0.58mg

Tocopherols and Tocotrienols

8.83 mgvs0.58 mg

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

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98%117μg

Vitamin K

27%32.2μg

Phytomenadione or phylloquinone

117 μgvs32.2 μg

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

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Minerals

Boiled Carrotsvs Roasted Soybeans with Salt

25.7%257mg

Calcium

8.83%88.3mg

257 mgvs88.3 mg

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

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16%0.15mg

Copper

59%0.53mg

0.15 mgvs0.53 mg

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

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10%407μg

Fluoride

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

407 μgvsNA μg

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

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36.4%2.9mg

Iron

31%2.5mg

2.9 mgvs2.5 mg

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

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20.4%85.7mg

Magnesium

22%93mg

85.7 mgvs93 mg

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

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57.8%1.33mg

Manganese

60%1.4mg

1.33 mgvs1.4 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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36.7%257mg

Phosphorus

33%232mg

257 mgvs232 mg

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

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59.2%2014mg

Potassium

27.7%940mg

2014 mgvs940 mg

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

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11%6μg

Selenium

22.2%12.2μg

6 μgvs12.2 μg

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

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33%497mg

Sodium

6.95%104mg

497 mgvs104 mg

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

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15.6%1.7mg

Zinc

18.3%2mg

1.7 mgvs2 mg

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

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21%773g

Water

0.034%1.25g

773 gvs1.25 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 Boiled Carrots vs Roasted Soybeans with Salt:

Boiled and Drained Carrots have 1141.7 times more Vitamin A, 8.8 times more Vitamin B1, 4.1 times more Vitamin B2, 6.1 times more Vitamin B3, 6.9 times more Vitamin B5, 9.9 times more Vitamin B6, 21.9 times more Vitamin C, 15.2 times more Vitamin E and 3.6 times more Vitamin K than Roasted Soybeans with Salt.
Both Boiled and Drained Carrots and Roasted Soybeans with Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Boiled and Drained Carrots as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Roasted Soybeans with Salt:

Boiled and Drained Carrots have 2.9 times more Calcium, 2.1 times more Potassium, 4.8 times more Sodium and 619.6 times more Water than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 3.6 times more Copper and 2 times more Selenium than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Roasted Soybeans with Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Carrots have 3.6 times more Carbohydrate, 11 times more Sugars and 2.3 times more Fiber than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 10.5 times more Fat, 9.1 times more Saturated Fat, 126.4 times more Omega 3, 10.8 times more Omega 6 and 3.8 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Roasted Soybeans with Salt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Carrots as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltRoasted Soybeans with SaltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Soy NutsRoasted Soybeans with SaltVS Soy Nuts

Compare Foods

Comparing Nutrients in 300 calories Boiled CarrotsVS Roasted Soybeans with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Carrots or Roasted Soybeans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: