Comparing Nutrients in 300 calories Boiled CarrotsVS Steamed Soybeans Sprouts

Weight per 300 calories

Boiled Carrots

857g

Steamed Soybeans Sprouts

370g

Steamed Sprouted Soybeans have 2.3 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Steamed Soybeans Sprouts?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Steamed Soybeans Sprouts

34%

40%

26%

300 kcal ▼

Macro Nutrients

Boiled Carrotsvs 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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1.6%1.54g

Fat

17%16.5g

1.54 gvs16.5 g

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

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0.8%0.26g

Saturated Fat

7.14%2.3g

0.26 gvs2.3 g

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

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0.54%0.009g

Omega 3

68.5%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

48.3%8.2g

0.75 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%70.5g

Carbohydrate

18.6%24g

70.5 gvs24 g

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

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40.8%29.6g

Sugars

2.66%1.93g

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

29.6 gvs1.93 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

7.8%2.96g

25.7 gvs2.96 g

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

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11.6%6.5g

Protein

56%31.4g

6.5 gvs31.4 g

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

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Vitamins

Boiled Carrotsvs Steamed Soybeans Sprouts

811%7303μg

Vitamin A

0.82%7.4μg

RAE, retinol activity equivalents

7303 μgvs7.4 μg

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

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47%0.57mg

Vitamin B1

63.3%0.76mg

Thiamine

0.57 mgvs0.76 mg

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

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29%0.38mg

Vitamin B2

15%0.2mg

Riboflavin

0.38 mgvs0.2 mg

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

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34.6%5.53mg

Vitamin B3

25.3%4.04mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs4.04 mg

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

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39.8%2mg

Vitamin B5

55%2.75mg

Pantothenic acid

2 mgvs2.75 mg

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

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101%1.3mg

Vitamin B6

30%0.39mg

Pyridoxine

1.3 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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30%120μg

Vitamin B9

74%296μg

Folates and Folic Acid

120 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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34.3%31mg

Vitamin C

34%30.7mg

Ascorbic acid

31 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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59%8.83mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

8.83 mgvs0.78 mg

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

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98%117μg

Vitamin K

218%261μg

Phytomenadione or phylloquinone

117 μgvs261 μg

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

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Minerals

Boiled Carrotsvs Steamed Soybeans Sprouts

25.7%257mg

Calcium

22%219mg

257 mgvs219 mg

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

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16%0.15mg

Copper

136%1.22mg

0.15 mgvs1.22 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

60.6%4.85mg

2.9 mgvs4.85 mg

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

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20.4%85.7mg

Magnesium

53%222mg

85.7 mgvs222 mg

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

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57.8%1.33mg

Manganese

114%2.63mg

1.33 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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36.7%257mg

Phosphorus

71.4%500mg

257 mgvs500 mg

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

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59.2%2014mg

Potassium

38.7%1315mg

2014 mgvs1315 mg

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

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11%6μg

Selenium

4.04%2.22μg

6 μgvs2.22 μg

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

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33%497mg

Sodium

2.47%37mg

497 mgvs37 mg

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

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15.6%1.7mg

Zinc

35%3.85mg

1.7 mgvs3.85 mg

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

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21%773g

Water

7.95%294g

773 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 Boiled Carrots vs Steamed Soybeans Sprouts:

Boiled and Drained Carrots have 985.9 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 11.4 times more Vitamin E than Steamed Sprouted Soybeans.
While Steamed Sprouted Soybeans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5, 2.5 times more Vitamin B9 and 2.2 times more Vitamin K than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Steamed Sprouted Soybeans have similar amounts of Vitamin C per 300 kcal.
Both Boiled and Drained Carrots as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Steamed Soybeans Sprouts:

Boiled and Drained Carrots have 1.5 times more Potassium, 2.7 times more Selenium, 13.4 times more Sodium and 2.6 times more Water than Steamed Sprouted Soybeans.
While Steamed Sprouted Soybeans contain 8.4 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Steamed Sprouted Soybeans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Carrots have 2.9 times more Carbohydrate, 15.4 times more Sugars and 8.7 times more Fiber than Steamed Sprouted Soybeans.
While Steamed Sprouted Soybeans contain 10.7 times more Fat, 8.9 times more Saturated Fat, 127.9 times more Omega 3, 11 times more Omega 6 and 4.8 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Steamed Sprouted Soybeans have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Carrots as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltSteamed Soybeans SproutsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Stir-Fried Soybeans SproutsSteamed Soybeans SproutsVS Stir-Fried Soybeans Sprouts

Compare Foods

Comparing Nutrients in 300 calories Boiled CarrotsVS Steamed Soybeans Sprouts

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Carrots or Steamed Soybeans Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: